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Today’s group run was on the east side of Nashville, and consisted of two 8-mile loops with an optional 4-mile cooldown for those that needed to get in 20. The first loop started in Shelby Park and went out Davidson toward LP Field (Titan’s Stadium), and then came back toward Shelby on Woodland. We maintained a very easy 8:50 pace for this loop.
The second loop was an out and back lolly-pop loop on the Shelby Bottoms Greenway. Most of the group picked up the pace significantly for this section. I ran with John the whole way and all of our splits were between 7:18 and 7:35 per mile. This was a very comfortable, conversational pace, and my legs felt good the entire way. I’m really glad this pace felt good, because I’m hoping to at least run in the 6:50s for the Oak Barrel Half Marathon next weekend if my legs cooperate. Another good thing about this loop was that John and I got to talk a lot about his thoughts on my training for Milwaukee this fall, and some of the important principles that I need to keep in mind throughout the schedule he is putting together for me.
When we finished the second loop, John advised me to call it a day with 16 total miles and 55 completed for the week. One interesting thing about the run today is that I never really felt overly warm during the loops, but was drenched in sweat at the finish. The temperatures were in the low 60s at the start and in the mid 70s at the finish, with full sun and elevated humidity. Hope this means that I’m getting better at dealing with warmer temperatures, because I have a feeling it is going to be a nasty summer in Tennessee.
Anyway, I have felt pretty good ever since we finished, and am really excited about my upcoming races and training over the summer. Next week we will be shooting for around 45 total miles, which will include the half marathon on Saturday.
Well….I took the plunge. Ever since I started making annual mission trips to Honduras four years ago, I have been thinking about purchasing Rosetta Stone to help with learning Spanish. Today I finally pulled the trigger. They were offerring $100 off of the Level 1, 2, 3, 4, & 5 Spanish (Latin America) Set today, and this pushed me over the edge.
Since a single installation will support up to five users I am hoping that Olivia and I, along with our oldest daughter Kate, will find it beneficial. Kate is already having weekly Spanish classes in school. Olivia is a trained sign-language (ASL) interpreter and has expressed interest in also learning Spanish.
It should arrive on Monday and I’m very excited to get started.
To everyone who was born in the U.S. and did not win the Mega Millions Lottery today….it is good to remember that you won the lottery when you were born in this great country. Don’t forget it!
Great track workout tonight with the JSRC. The temperatures were in the low 80s this afternoon, which easily makes this the warmest track day so far in 2012.
I got to Vanderbilt about an hour early and ran an easy 5.5-mile warmup around campus and on the track. My legs are still fairly sore from doing P90X: Legs and Back on Tuesday, so the extra warmup really helped loosen up my muscles.
The actual workout was 4 x 1600m (1-mile) repeats with 400m recovery. Our instructions were to run the intervals at marathon pace. Since my only upcoming spring marathon is as the 4-hour pacer in the Country Music Marathon, I asked John (our coach) if I could run the intervals at goal half marathon pace instead. I am running in the Oak Barrel Half Marathon a week from Saturday, and was actually hoping for mile repeats so I could practice my half marathon pace. He said that would be ok, so I was shooting for something between 6:40 and 6:50. I ended up running all of the repeats with Sue Anne and Nathan, and we completed the four intervals in 6:40, 6:42, 6:38, and 6:37. These were a little faster than my target but (1) I felt really good (2) The pace was consistent. I was actually really pleased with how well I felt considering the higher temps and the fact that I did a 5.5-mile warmup. I never felt winded and could have run more repeats at the end. In total I completed 11.5-miles with warmup and cooldown.
After the workout, John advised me (he is also my personal coach) to take tomorrow off since I already have almost 40 miles completed this week. I had been hoping to get in 60+ miles total for the week, but he told me to be more conservative in ramping up my mileage to hopefully avoid injury. This makes a lot of sense, and I’m glad that I have someone to give me feedback. So, I’m going to enjoy my unexpected rest day tomorrow and then get back to work on Saturday morning.
This morning I completed a 7-mile solo run through the streets of Bellevue in my Saucony Hattoris. Through the end of last year I was only doing four or five miles per week in my Hattoris, but I have been slowly increasing that this year to the point where I’m trying to use them for most of my recovery miles on Wednesday and Friday. I know I’ve said this several times, but it is amazing to me how much of a difference it has made adding these types of runs. I have stopped using orthotics, have moved to the Saucony Kinvara as my primary trainer and race shoe (was using the Nike Vomero), and no longer have aches and pains in my arch and metatarsals.
Today’s run felt pretty smooth, and I didn’t notice the minor aches that I was feeling on Monday and Tuesday. I kept the pace pretty easy at around a 9min average since I put in quite a few miles yesterday (14). So far this week I’ve completed 28-miles after only getting in 25 last week while in Honduras. I’m hoping to land around 60 for the week after Saturday’s run.
This morning Nathan and I completed a moderate paced 12-mile run on Old Natchez and Del Rio. I love running out there, but sometimes forget how crazy it can be on a weekday morning during the school year. There were so many cars that I stayed on edge for most of the run. I need to make a mental note to stick to weekends during the school year.
As for the run, we started off fairly conservatively with miles of 9:22, 8:28 and 8:15. The next two miles were right at 8:00 min pace, and all but one of the last seven miles were under 8:00, with the last two in the 7:30s. Overall the run felt pretty comfortable, though I do still have some aches from all of the hill running in Honduras last week. It was good to be able to push past 6-miles for the first time in over a week. I’m on schedule to have a 60+ mile week if I can get in a 20+ miler on Saturday.
Fortunately my stomach issues that cropped up yesterday afternoon did not affect this run significantly. Hopefully the worst of that is over. I hope to get in another 2-mile run this afternoon with my daughter Kate as we try to log miles for the ING Kids Rock Marathon.