Other than one post-run picture, I don’t think I’ve made a single running post in 2013. Well, I am still running, and things are going well in training for the 2013 Rock n’ Roll NOLA Marathon on February 24th.
The weather here in Middle Tennessee has been crazy for the past couple of weeks. For example, last Thursday, Friday, and Saturday it was around 65º for my runs, and I wore shorts and a singlet. This morning it was 27º and windy, and I wore tights, a jacket, and two pair of gloves. It has been sleeting since early afternoon, so we may end up ice skating instead of running in the morning.
Highlights of the last two weeks:
The Return of Paxton – The best thing that has happened over the past couple of weeks is that Paxton has started running with Nathan and I again. He took a break from running during the second half of 2012, and joined us back on January 4th. It is good to have him back.
Marathon Workout – On January 5th, our group began their bi-weekly marathon workouts in preparation for spring marathons. While NOLA is much earlier than most of the races that everyone else is training for, it was still good to get in a tempo workout with the group. Here’s a rundown:
- 10-Minute Warmup
- 20-Minute Marathon Pace + 30sec
- 10-Minute Marathon Pace
- 5-Minute Recovery
- 10-Minute Marathon Pace (negative split)
- 12-Minute Marathon Pace
- 18-Minute Recovery
My goal for the marathon pace intervals was to land between 7:05 and 7:10, since my goal pace is 7:14 for a 3:09:59 marathon. Nathan and I ended up running most of the repeats slightly faster than this, but overall I felt fantastic. Nathan even joined me early (and stayed after) to turn the workout into a 20-mile run as I ramp up for NOLA.
Track with JSRC – My splits are slowly coming down to times much closer to my peak last summer. Two weeks ago I ran the entire workout with Robert (who is 15, and fast), and felt great. The planned workout was a ladder:
- 6 x 100m Stride Outs
- 400m (200m recovery)
- 800m (300m recovery)
- 1200m (400m recovery)
- 800m (300m recovery)
- Cool down
When Robert and I finished the first 1200m, and the recovery, John instructed us to add another 1200m before going back down the ladder. Even with this extra repeat, I felt really, really good during this workout.
Last Thursday night, I didn’t feel great, but still had good times on most of the repeats.
Long Run Deluge – Last Saturday our group started on Belmont Boulevard, ran downtown, and then across the Cumberland River through East Nashville and into Shelby Park before heading back. Most of the group got 10 to 12 miles, however Nathan and I met early for 3-miles on Belmont Boulevard and then ran an extra loop on the Shelby Bottoms Greenway to end with a total of 17-miles. The “highlight” of this run was that most of it was completed in a steady downpour. It was raining so hard as we were on our way back that a van stopped and asked us if we needed a ride.
So far I’ve completed 99.9-miles for 2013, and hoping to get in around 200-miles for January. Good start to the new year!