26.4.26 – Today’s Goal…26-miles for the 26 victims of the Newtown Tragedy
Today I signed up for an running event this Saturday that was organized by Robbie Bruce with X3 Endurance / Nashville Running Company. The idea is to run up to 26-miles to raise money for the 26 victims of the Newtown, CT tragedy this past Friday. I’m not sure if I’m in 26-mile shape or not, but I’m gonna give it a shot. Their goal is to raise $26,000 to go to the families of the tragedy. If you live in the Nashville area, please come out and join this effort. The course is a 6.5-mile loop, and runners can choose to run it once or up to four times for a total of 26 miles. All runners are asked to donate at least $1 for each mile completed. You can get more information by visiting the following link:
http://www.facebook.com/events/206120006191196/?ref=ts&fref=ts
If you are not in the Nashville area, but would like to help, a website has been setup to accept donations:
http://www.x3gear.com/collections/donations/products/26-4-26-sponsorship
An article about this event was featured in today’s issue of The Tennessean
Desi Davila ‘Miserable,’ Barely Running (RunnersWorld.com)
I’m a huge fan of Desi Davila, and was disappointed for her that she had to drop out of the Olympic marathon after the first few miles due to injury.
However, I did not know until yesterday that her injury is the same one that I was dealing with at almost exactly the same time, a Femoral Stress Fracture. After reading the article linked above, which a friend forwarded to me yesterday, I feel very blessed with how well my recovery has been going. I hate that she is having such a hard time getting back.
Hope to see her tearing it up out there again very soon!
Romans Chapter 7 Handouts and Notes are Now Online
For students in my Wednesday night class on Romans: Handouts and Notes for Romans Chapter 7 are now available online. Lord willing we will cover this great chapter during class tomorrow night at 7pm at Bellevue Church of Christ!
I don’t think I’ve posted a running update for the past two weeks, but I’ve continued to slowly build my mileage back up as I train for the Rock n’ Roll NOLA Marathon. I’m feeling really good, and my speed and endurance are coming back waaaaay quicker than I anticipated.
Here are a few of the highlights from the past two weeks.
Tempo Workouts
Starting a week ago Tuesday (and continuing this Tuesday), I put tempo workouts back into my training schedule for the first time since coming back from the injury. Last week Nathan and I did a 20-minute warmup, 20-minutes at 7:10 pace (just below goal marathon pace), and a 20-minute cool-down. The tempo segment was tougher than I expected, but I guess I should not have been surprised since I was only two days removed from my longest run in 14-weeks.
This week we did a 20-minute warmup, then 6 x 4-min tempo (with 1-min active recovery), and a 20-minute cool-down. The goal for the tempo section was to run at a pace between 6:50 and 7:00. For 4 of the 6 we ended up running at faster than goal pace (6:30s and 6:40s), 1 was right on target, and 1 was a touch slow. Overall though it was a good, tough workout.
Track Workouts
I didn’t get to run track this week, but last week’s workout felt fantastic. Here’s the rundown:
- ~3-Mile Warmup
- 6 x 100m Stride Outs
- 800m Group “Indian Run” (200m Recovery)
- 800m f (300m Recovery)
- 600m f (300m Recovery)
- 800m Straights and Curves
- 600m f (300m Recovery)
- 800m f
- 3/4-Mile Cool Down
In peak condition I would run my 800m “fresh” intervals around 2:50 to 2:55, and during this workout my two splits were 3:00 and 2:57. Just a touch slower than at my peak, but still much further along than I thought I would be at this point.
Long Runs
Two weeks ago today I completed a 15-mile run, which was my longest run since returning to running. My plan during marathon training is to only increase my long run mileage every other week. With that in mind, last week I had a very enjoyable 14.4-mile run with our group on Old Natchez and Moran roads in Franklin. This was a beautiful morning for a run, and the pace was a bit more chill than my 15-miler the previous Saturday.
Today I completed a 17-mile run on a gloomy, yet warm and humid, day in Brentwood. The planned group run was for 3 different loops totaling 14 to 15 miles. Since I wanted at least 17, Nathan and I started a bit early and got in 3 before the group arrived. I felt, really, really good for the first 14 or so miles, but my legs started feeling pretty fatigued as I passed my previous long of 15-miles. Part of this had to do with the middle loop of the group run, which was quite hilly, and Nathan and I also picked up the pace a bit.
Also, with this run in the books, my total mileage for 2012 is exactly 1,900 miles completed. I’ve still got a shot at reaching my goal of 2,000, but it’s gonna be close!
Beast Mode…ON!
To call this an “unconventional throwing motion” would be a bit of an understatement
Today Saucony began dropping a little information about the upcoming Kinvara 4, which is set to lunch on May 1, 2013. It is obvious from the pics that there are going to be some changes to the Flexfilm overlays, which were introduced in the Kinvara 3. Otherwise it appears as though the only other significant change is to the heel insert. Per Saucony:
For the Kinvara 4, we upgraded the heel insert to our PowerGrid material, which helps to improve the cushioning level of this shoe. We’ve also adjusted the FlexFilm overlays from the Kinvara 3 to the 4. By exposing more mesh in the forefoot, we improved breathability while still maintaining great lockdown, and conversely we added more FlexFilm in the midfoot and heel area to really help frame and secure the foot through all phases of your gait.
No word yet on the weight, but the outsole appears largely unchanged from the Kinvara 3. On a purely aesthetic note, the change to the Flexfilm overlays will not allow for the dramatic designs we see today in the Kinvara 3.
What do you think?
http://www.msnbc.msn.com/id/32545640
How Amazon knows exactly what you want this holiday season from Rock Center with Brian Williams – Thu, Nov 29, 2012
I saw this video last night on Rock Center, and it is an absolutely fascinating look inside one of Amazon.com’s many “fulfillment centers” across the country. What an amazing operation, and a video worth a quick watch (5:32).
(Source: http://www.msnbc.msn.com/)
betternikki replied to your link: Romans Chapter 6 Handouts and Notes are Now Online
I really like the way you organized your outlines. We’re studying Romans on Wed. night, too. Dr. Dave Miller from Apologetics Press is our teacher, and he’s going pretty in-depth- It’s been over a year (minus summers) & we’re in Ch. 4.
Thanks Nikki…I inherited the style from my preaching / teaching mentor Dr. Marlin Connelly, who would prepare his handouts by using a xeroxed copy of the lesson text, and then hand-write his annotations. I decided to do them electronically so I could use them later, which has been a big blessing through the years.
Romans is by far my favorite book in the New Testament, and I hope you are enjoying the exhaustive study with Dr. Miller. I’ve taught Romans numerous times, and it normally takes me 9 to 12 months to get through it. Four chapters in a year is INTENSE, but that is the way I love to study. For my current class I had to negotiate with the deacon over adult education to get two quarters (6-months) instead of one (3-months). Tonight is the last week of the first quarter, and I’m starting chapter 6. Not sure how I’m going to get through 10 more chapters!
runningmyownrace replied to your post: One America 500 Festival Mini Marathon (Indianapolis)
This is on my bucket list! Do you live in Indiana? I went to school at IU so I would love to do this race. Maybe next year.
I actually live in Tennessee, but love Indianapolis and love this race. It is a good race to put on a bucket list. A lot of race directors could learn a lot from the organization of the Mini Marathon.