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After yesterday afternoon’s 9-miler, this morning’s 40-minute run was just a nice-and-easy shakeout effort. Since it was only about 12-hours between runs my legs felt a little stiff at the start, but progressively got better throughout.

Just like yesterday I started out on the Hudson River Park Greenway, but this time I headed south toward Battery Park. Once I passed the Staten Island Ferry I kept going north along the East River, under the Brooklyn Bridge, and finally turned around once I reached the Manhattan Bridge.

One thing about this morning was that the conditions felt very similar to being back in Nashville. The temperature was 72º at 6:00am with 90% humidity and a dew point of 70º. This made for a rather sticky effort. In total I finished 4.25-miles with an average pace of 9:26 per mile.

Beast Mode…ON!

I can’t wait for the track&field to start. Sorry, but I hope Mo Farah smashes it!

I’d be worried about you if you weren’t pulling for Mo 🙂 

As a follow-up to my post on Tuesday with the schedule for the middle and long distance runs at the 2012 Olympics, the following is the schedule for the short distance runs and hurdles. All events should be available via live stream on NBCOlympics.com.

London Time (CDT)

Friday, August 3

• 10:40 AM (4:40 AM) – Women’s 100 Meters Preliminary Round 
• 11:15 AM (5:15 AM) – Men’s 400 Meters Hurdles Heats
• 12:00 PM (6:00 AM) – Women’s 400 Meters Heats
• 7:05 PM (1:05 PM) – Women’s 100 Meters Heats

Saturday, August 4

• 10:00 AM (4:00 AM) – Men’s 100 Meters Preliminary Round 
• 10:35 AM (4:35 AM) – Men’s 400 Meters Heats 
• 12:30 PM (6:30 AM) – Men’s 100 Meters Heats 
• 7:00 PM (1:00 PM) – Men’s 400 Meters Hurdles Semifinal 
• 7:35 PM (1:35 PM) – Women’s 100 Meters Semifinal 
• 8:05 PM (2:05 PM) – Women’s 400 Meters Semifinal 
• 9:55 PM (3:55 PM) – Women’s 100 Meters Final

Sunday, August 5

• 7:00 PM (1:00 PM) – Women’s 400 Meters Hurdles Heats 
• 7:45 PM (1:45 PM) – Men’s 100 Meters Semifinal 
• 8:40 PM (2:40 PM) – Men’s 400 Meters Semifinal 
• 9:10 PM (3:10 PM) – Women’s 400 Meters Final 
• 9:50 PM (3:50 PM) – Men’s 100 Meters Final

Monday, August 6

• 10:05 AM (4:00 AM) – Women’s 100 Meters Hurdles Heats 
• 7:20 PM (1:20 PM) – Women’s 200 Meters Heats 
• 8:15 PM (2:15 PM) – Women’s 400 Meters Hurdles Semifinal 
• 8:45 PM (2:45 PM) – Men’s 400 Meters Hurdles Final 
• 9:30 PM (3:30 PM) – Men’s 400 Meters Final

Tuesday, August 7

• 10:10 AM (4:10 AM) – Men’s 110 Meters Hurdles Heats 
• 11:50 AM (5:50 AM) – Men’s 200 Meters Heats 
• 7:15 PM (1:15 PM) – Women’s 100 Meters Hurdles Semifinal 
• 8:25 PM (2:25 PM) – Women’s 200 Meters Semifinal 
• 9:00 PM (3:00 PM) – Women’s 100 Meters Hurdles Final 

Wednesday, August 8

• 7:15 PM (1:15 PM) – Men’s 110 Meters Hurdles Semifinal 
• 8:10 PM (2:10 PM) – Men’s 200 Meters Semifinal 
• 8:45 PM (2:45 PM) – Women’s 400 Meters Hurdles Final 
• 9:00 PM (3:00 PM) – Women’s 200 Meters Final 
• 9:15 PM (3:15 PM) – Men’s 110 Meters Hurdles Final

Thursday, August 9

• 11:35 AM (5:35 AM) – Men’s 4×400 Meters Relay Heats 
• 8:20 PM (2:20 PM) – Women’s 4×100 Meters Relay Heats 
• 8:55 PM (2:55 PM) – Men’s 200 Meters Final 

Friday, August 10

• 7:10 PM (1:10 PM) – Women’s 4×400 Meters Relay Heats 
• 7:45 PM (1:45 PM) – Men’s 4×100 Meters Relay Heats 
• 8:40 PM (2:40 PM) – Women’s 4×100 Meters Relay Final 
• 9:20 PM (3:20 PM) – Men’s 4×400 Meters Relay Final

Saturday, August 11

• 8:25 PM (2:25 PM) – Women’s 4×400 Meters Relay Final 
• 9:00 PM (3:00 PM) – Men’s 4×100 Meters Relay Final

I flew out for NYC at 6:00am this morning, so my scheduled run had to come later this afternoon. When I originally found out I needed to be in New York today and tomorrow, I really didn’t think I’d have much time to run at all. I told John last week that I might be able to squeeze in runs Wednesday evening or early Thursday morning.

To accommodate my travel, John moved some things around a bit and only had me down to do 40-minute easy runs today and tomorrow and a 70 minute easy run for Friday after I get back. However, by mid-afternoon today I knew my meetings were going to finish early, so I texted John about doing the 70-minute run today and moving the 40-minute to Friday. He gave me the ok, so I got ready and headed down to the Hudson River Park Greenway around 4:30pm.

It was nice to have milder weather than I’m used to in Nashville. The temps were around 73º with overcast skies and a light rain. The humidity was really high, but it still felt better than Tennessee. I started the run just above Battery Park at the south end of Manhattan and headed north on the greenway. From the first step I felt really, really good. My first two miles were both 8:10 splits, and then every one after that was under 8:00…

This was one of those days where I felt like I could run forever. I got into a rhythm quickly, and just continued to feel better and better throughout. After spending so much time running in parks and residential areas this year, it was a nice change of pace to have a good urban run in my second favorite city. I’ve never run on this greenway before, but it was really nice (aside from the occasional NYC pungent smell).

I made it as far north as West 48th Street before turning around and heading back south to the financial district. The really neat thing about the return trip was getting to see the rising One World Trade Center tower for almost the entire way. Very inspiring.

I ended the run staring across the harbor at the Statue of Liberty in all her glory. In total I finished just barely under 9-miles in 70 minutes at an average pace of 7:50 per mile. I’m really excited about how good I’ve felt this week, and that is a BIG confidence boost.

Beast Mode…ON!

I’m totally getting geeked up for the 2012 Olympic Track and Field events on Friday. Here’s the schedule for the middle and long distance runs. All events should be available via live stream on NBCOlympics.com.

London Time (CDT)

Friday, August 3

• 1:00 PM (7:00 AM) — Men’s 3,000m Steeplechase, First Round
• 8:05 PM (2:05 PM) — Men’s 1,500m, First Round
• 9:25 PM (3:25 PM) — Women’s 10,000m, Final

Saturday, August 4

• 11:35 AM (5:35 AM) — Women’s 3,000m Steeplechase, First Round
• 5:00 PM (11:00 AM) — Men’s 20K Race Walk, Final
• 9:15 PM (3:15 PM) — Men’s 10,000m, Final

Sunday, August 5

• 11:00 AM (5:00 AM) — Women’s Marathon, Final
• 8:15 PM (2:15 PM) — Men’s 1,500m, Semifinal
• 9:25 PM (3:25 PM) — Men’s 3,000m Steeplechase, Final

Monday, August 6

• 10:50 AM (4:50 AM) — Men’s 800m, First Round
• 11:45 AM (5:45 AM) — Women’s 1,500m, First Round
• 9:05 PM (3:05 PM) — Women’s 3,000m Steeplechase, Final

Tuesday, August 7

• 10:55 AM (4:55 AM) — Women’s 5,000m, First Round
• 7:55 PM (1:55 PM) — Men’s 800m, Semifinal
• 9:15 PM (3:15 PM) — Men’s 1,500m, Final

Wednesday, August 8

• 10:45 AM (4:45 AM) — Men’s 5,000m, First Round
• 11:35 AM (5:35 AM) — Women’s 800m, First Round
• 7:45 PM (1:45 PM) — Women’s 1,500m, Semifinal

Thursday, August 9

• 7:30 PM (1:30 PM) — Women’s 800m, Semifinal
• 8:00 PM (2:00 PM) — Men’s 800m, Final

Friday, August 10

• 8:05 PM (2:05 PM) — Women’s 5,000m, FInal
• 8:55 PM (2:55 PM) — Women’s 1,500m, Final

Saturday, August 11

• 9:00 AM (3:00 AM) — Men’s 50K Race Walk, Final
• 5:00 PM (11:00 AM) — Women’s 20K Race Walk, Final
• 7:30 PM (1:30 PM) — Men’s 5,000m, Final
• 8:00 PM (3:00 PM) — Women’s 800m, Final

Sunday, August 12

• 11:00 AM (5:00 AM) — Men’s Marathon, Final

After our tempo workout yesterday, Nathan and I met at the start of Old Natchez Trace this morning for a scheduled 70-minute easy paced run. The temperature break we got yesterday was gone today and the humidity was through the roof with a dew point of 74º. This made it quite a bit harder to breath, especially in the early minutes of the run.

We ended up running the entire length of Old Natchez out-and-back, on what turned out to be a steady progression effort. Every mile split was faster than the previous except for one…

At the start of the route my legs felt a little heavy from the workout yesterday morning and doing P90X Legs and Back with Olivia last night. However, this faded pretty quickly and left me feeling really good. Because of this our pace kept getting faster and faster, and we finished with a 7:06 final mile.

In total we finished 8.45-miles in 70 minutes with an average pace of 8:18 per mile. Also for the month I completed 221-miles, which is my best mileage month ever by almost 9-miles. This makes 4 out of the 7 months in 2012 with at least 200-miles. Before 2012, I had only eclipsed 200 miles one time. Yeah Baby!

With this run I’ve now completed exactly 1,400-miles for the year, which is 503-miles ahead of where I was on the same date last year.

Beast Mode…ON! Baby!

P.S. – Nathan just finished 170-miles for July, which is his biggest month by approximately 35-Miles. Glad to have someone to share all those miles with me. Nice work my friend!

“Reverence for the Presence of God” (Ecclesiastes 5:1-7) – Audio recording of my Sunday evening sermon at Maple Hill Church of Christ in Lebanon, TN on July 8, 2012.

Looking at the seriousness of approaching God, and how we will do it if we truly have the proper reverence for Him.

Copy of the Handout referenced in the sermon

Ecclesiastes 5:1-7 (ESV)

¹ Guard your steps when you go to the house of God. To draw near to listen is better than to offer the sacrifice of fools, for they do not know that they are doing evil. ² Be not rash with your mouth, nor let your heart be hasty to utter a word before God, for God is in heaven and you are on earth. Therefore let your words be few. ³ For a dream comes with much business, and a fool’s voice with many words.

⁴ When you vow a vow to God, do not delay paying it, for he has no pleasure in fools. Pay what you vow. ⁵ It is better that you should not vow than that you should vow and not pay. ⁶ Let not your mouth lead you into sin, and do not say before the messenger that it was a mistake. Why should God be angry at your voice and destroy the work of your hands? ⁷ For when dreams increase and words grow many, there is vanity; but God is the one you must fear.

A few weeks ago my wife’s car was hit in the parking lot at Publix supermarket, and since last Tuesday it has been in the body shop getting repairs. Well, in somewhat related news, just a few minutes ago I was questioned by an FBI Task Force officer who came to our house investigating a robbery in southern Kentucky this morning.

Apparently the robber drove a car that was the exact same make, model, and color as my wife’s car. Also they were able to get the last two characters from the license plate, and they matched her car as well. While the accident seemed like such a hassle at the time, it was pretty nice to be able to tell the officer that the car had been in the shop since last Tuesday and give him the information on how to confirm it.

While the officer was very nice, I’ve never been questioned by the FBI before (and hope I never am again), and I’ll have to say it was quite unnerving. Even now I still feel a bit unsettled by the whole thing.

♫ I’m BAAAAAAAAACK! I’m Back in the Saddle Again! ♫

When I got today’s tempo workout from John last night, I knew he was setting me up for success, and figured I would feel better than I did during my tempo workout last Monday. However, I had no idea I would feel FANTASTIC! Last week was tough with an abysmal workout on Monday and a crash and burn during my long run on Saturday. All of that left me feeling a bit nervous for the effort this morning.

Here’s what was on the schedule…

• 30-minutes easy pace
• 6 x 4 min at 6:50 to 7:00 pace with 90 second active recovery
• 30-minutes easy pace

In addition to this being a shorter and slower workout than last week, we also got a little break in the temperatures this morning. All of this added up to getting a little bit of my confidence back.

Nathan and I again met at the Edwin Warner Park Nature Center, and completed our first 30 minutes at a very chill 8:46 pace. We started the tempo repeats on the Harpeth River Greenway, and I felt like myself again. With every interval the biggest thing I had to fight was going too fast. Honestly, this was a battle that I lost on all but two of the six repeats (just barely). My legs and energy felt great from the first interval to the last. Also, since this is my schedule and not Nathan’s, he is not restricted to running my pace, and frequently put a little distance on me during the repeats. As I’ve said before, he is running stronger right now than I’ve ever seen him run.

Once we finished the intervals, my legs still had a bit of jump in them, and it was hard to get geared down during the final 30 minutes. Because of that we ended up with a 7:50 pace for the last segment, but this felt extremely comfortable.

In total we ran just over 93 minutes and completed 11.83-miles at an average pace of 7:54 per mile. Glad to be back in saddle again!

Beast Mode…ON!

The Star Wars cast sings Call Me Maybe by Carly Rae Jepsen! – Someone has entirely too much time on their hands, but this is hysterical.

I know this has been blowing up on the net and Twitter since the Detroit Free Press claimed to have received an email from her coach, Kevin Hanson, saying that Desiree Davila had withdrawn due to her lingering hip injury…

Shortly after that story broke, Desi went to Twitter with this…

Not sure exactly what is going on, but the Free Press has now retracted the story….

Cool to see her getting support from her U.S. teammates…

Also, the Free Press is getting a lot of heat for running the story…

Regardless of what happened, I really hope Desi gets to race. She is absolutely my favorite runner in the 2012 Olympic Games. Go Desi!!

Update: Joe Battaglia with NBC just posted an article, which provides further clarification. Looks like Desi and Kevin are on a different page.

Update #2: Looks more and more like the email did indeed go out from Kevin to the Detroit Free Press, but obviously Desi was not OK with it…

Update #3: More confirmation that Desi has not withdrawn from the Marathon. This tweet from her Olympic roommate and college teammate Amy Hastings…

Update #4: The following has been posted on the Hansons Brooks Original Distance Project Facebook Page…

Sorry for the misunderstanding earlier. Desi was frustrated with the fact that she is a long way from 100% both fitness wise and health. She had decided that it was probably best to pull out of the Marathon. After discussing her options with the Olympic coaches and medical staff, they convinced her that she deserves the entire experience and that means giving herself every chance to make it to the starting line.

One of the most intriguing things about the 2012 Olympic Marathon in London is the course, which is routed to include many iconic London sights. It is comprised of four loops. The first one is 2.2-miles and is where the race begins. Loops 2, 3, and 4 are basically a large, twisted, 8-mile figure eight (same loop repeated three times).

Check out some of the stats about the course: 

• The course contains 111 turns
• The longest straightaway is 1/2-mile
• There are three sections of the larger loop which contain a non-paved running surface made out of either cobblestone or marble.

All of this makes me wonder if anyone will be able to go super-low with the turns and varied surfaces. However, no one thought it would be possible to go low in 2008 at Beijing due to the hot and humid conditions, but Sammy Wanjiru of Kenya set an Olympic record with a time of 2:06:32. Should be fun to watch!

London 2012 Olympic Marathon: Paula Radcliffe Ruled Out

I don’t usually post stuff like this, but it really made me laugh….

Friday:

After a super-hot track workout last night, it was nice to just have a very chill-paced run through the streets of Bellevue with Nathan and Josh. The schedule called for 40-minutes at easy pace with 6 x 100m stride outs.

We met at the Bellevue United Methodist Church parking lot, and I ran in my Saucony Hattoris. After about 30-minutes we took a little detour down a just completed new section of the Harpeth River Greenway. We didn’t have much time to explore, but it was exciting to see this new running space.

At the end we did our strides in the parking lot, and other than one stride out, Nathan and Josh blew past me every time. Even with this I still felt good throughout the run and the strides. In total we finished just under 5.2-miles with an average pace of 8:59 per mile.

Saturday:

Today’s schedule called for a 16-mile long run at easy pace. Our group had a marathon interval workout planned, but John wanted me to stick to the easy run since I had struggled some this week. However, I did run in the same location as the group so that we would occasionally cross paths.

Well, today’s effort can easily be summed up in three parts:

1. Felt relatively great during the first 12 miles, maintaining a smooth 8:30ish pace.
2. Felt awful for miles 13 and 14, and dropped to a 9:00ish pace. 
3. Walked most of the final 1.5 miles back to my car

The thing about the late run fail today is that it was predominately self-inflicted. It is true that the conditions were nasty, as they have been recently, with high temps, high humidity, and full sun throughout. However, I did absolutely nothing else to help myself  finish the run strong. This includes:

• Getting less than 5 hours of sleep last night (out late at the Sounds game)
• Not eating anything before the run, and only drinking about 12 oz of Gatorade.
• Not drinking enough fluid during the run, only stopping at miles 3 and 12.
• Not taking a gel during the run, and only having sports drink at the end of mile 3.

Looking back on this, I have no idea what I was thinking. The lack of sleep was mostly unavoidable, but everything else should have been a no-brainer with today’s schedule and conditions. I really hate carrying fluid, and I just thought I would be able to route my run in such a way as to make use of the water fountains throughout Edwin Warner Park. However, even if I had made that happen, it still doesn’t explain why I didn’t at least carry a gel with me.

Anyway, I started out from the Edwin Warner Nature Center, about 20-minutes ahead of when the group was starting, and ran a 3-mile loop on the Harpeth River Greenway back to the Nature Center. The group was just starting their warmup when I got back, but I stopped and got some Gatorade anyway, before heading back onto the greenway. I caught up with them at their staging area, and ran part of their first interval with them, but at an easy pace. When they turned to head back to the staging area I kept going to the end of the greenway and out onto Harpeth Bend Road.

During our run on Friday, Nathan, Josh and I had noticed the city had completed a new section of the Harpeth River Greenway with an entrance on Harpeth Bend Road. We were not able to run the full distance of it on Friday, so I thought this would be a good opportunity today to see how far it went. The only problem was there was no access to fluid throughout this area. 

On a side note, the Harpeth River Greenway is now completed in three different sections, but none of them are connected. The first starts near the Edwin Warner Nature Center, and is approximately 2-miles long. This new section is about a mile down Harpeth Bend Road past the end of the first section, and is approximately 1.25-miles long. The final section is on the other side of Old Harding Road, about 1-mile from the end of the second section, and is approximately 1-mile long. It will be really nice once all of these are connected into one continuous greenway.

Anyway, because of my little detour to explore the new section of greenway, I was not able to get back to water until I had completed almost 12.5-miles. As mentioned above I had felt relatively good throughout the first 12-miles, but then all-of-a-sudden I just hit a wall. I stopped at a water spicket in one of the picnic areas of Edwin Warner, and stuck my head completely under it with the water turned on. After this point every step felt like the “survivor shuffle” that is frequently employed at the end of a marathon.

My pace didn’t drop off too drastically, but I felt awful. I saw some of the folks from our group as I was in the middle of mile-14, and by this point I was starting to feel nauseated. Once I completed 14-miles I stopped for a minute and took inventory. On Thursday night, in response to my poor workout on Monday, John had talked to me about listening to my body and knowing when it was time to just shut things down. Well, I really felt like this was one of those times because of how bad I felt.

I walked up a hill for about a 1/4-mile and then attempted an easy run again once I was going downhill. This lasted just over 3/10-mile before I gave it up for good and walked the rest of the way back to my car. When I got back I was pretty dejected, but this quickly turned into anger at myself. I know that my problems today are NOT due to over-training or significant fatigue, but are simply because I was NOT SMART! I’ve got to take this as a learning experience and then move on.

In total I finished just over 14.3-miles with an average pace of 8:40 per mile. Also, for the week I completed just under 55-miles, which makes three consecutive weeks with 50+ training miles. My monthly total for July is just over 201 miles with two training days remaining.

Beast Mode….Sputtering, Sputtering, Sputtering, ON!

Yesterday, Competitor.com posted an article on their blog titled The Most Expensive Running Gear, which contained five items that are quite pricey. One particular item stood out to me and is pictured below…

Oakley Elite C Six Sunglasses, $4,000

I was immediately curious when I saw these sunglasses….How could they possibly be $4,000? Are they made out of platinum? Do they contain some type of sophisticated electronics? Do they have a GPS built in? However, what I found on Oakley’s website is that it simply has to do with the complexity of their construction. They are made from 40-layers of pure carbon fiber, which is supposedly stronger than high tinsel steel. While this sounds cool, it certainly doesn’t sound like anything that would make someone be willing to pay $4,000 for a pair of sunglasses.

I first saw this when I was at lunch with a few guys from the office. One of them asked the question….Is there anything that a pair of sunglasses could do that would compel You to pay $4,000 for them? I had a hard time coming up with an answer, other than things which are ludicrous like “running lots faster” or “preventing injury.”

How about you….Is there anything that a pair of sunglasses could do that would compel You to pay $4,000 for them?

That’s a great looking shoe! Is it cheaper than the Kinvara? What colors will be available? I guess I could just Google it. 🙂

MSRP will be $90 » Colors for Men include:

• Black/Red/Citron
• Citron/Blue
• Grey/Orange
• White/Black/Red

You can see two of these in one of my previous posts » HERE

Davila Will Make Marathon Decision Soon

Running Warehouse – Spring 2013 Preview – Saucony Virrata

This is a new training shoe from Saucony that I’m seriously looking forward to. Only 6.5 ounces and 0-drop from heel to toe. I have been running in the Kinvara for the past two years, but am definitely going to give this one a try when it comes out next spring.

At the beginning of tonight’s track workout it was 94º with a heat index of 101º. That makes two consecutive weeks of track workouts with a heat index greater than 100º (it was 106º last Thursday), and also makes me really ready for fall!

Because of the conditions, I generally felt pretty blah during the warmup, but thankfully started feeling a lot better during the workout. Here’s a rundown of the evening…

• 3-Mile Warmup
• 6 x 100m Stride Outs
• 800m f (300m recovery)
• 400m f (200m recovery)
• 600m f (600m recovery)
• 800m Straights and Curves (400m recovery)
• 2 x 400m f (30 second recovery)
• .75-Mile Cool Down

The original workout sent by Jim Spivey had an additional 1600m (fgfg) between the 600m and the 800m straights and curves. However, John made some modifications due to the heat and high humidity. Overall I ran pretty conservative again tonight, but felt really good throughout. My splits were right in line with what I was shooting for, and stayed pretty consistent. By far the hardest interval for me was the first 800m, but I continued to feel better from there. I did have a little twinge in my right quad tonight that I’d never felt before, but this didn’t have any effect on my stride and got better throughout.

After a couple of weeks running with Nick, I was back to running by myself, a distant second to our short-distance specialist Paul. There were a couple of times where Aine hung just a few strides behind me, and I told her after the workout that I am really impressed with her progress this summer. She is going to be flying in the fall when the temperatures drop.

In total I finished 7.2-miles with warmup and cool down at an average pace of 8:03 per mile. Very pleased with tonight’s workout, especially considering the conditions.

Beast Mode…ON!