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NATHAN, who crushed the Murfreesboro “Middle” Half Marathon today with a time of 1:29:18!!! Here’s a breakdown:
- Total time: 1:29:18
- Average pace: 6:49
- Overall place male: 15
- Age group: 2nd Place (24 to 29)
Great work my friend. I’m proud of you, and knew you had it in you to go low today! Now you’ve set the mark I’ll be chasing next year!!
Honorable mention goes to my friend Josh with a time of 1:36:19 in only his 2nd half marathon! That’s an improvement over his first by almost 6 1/2 minutes!
davidsgoals replied to your link: My “Running Gear” Page has been updated
What do you wear for your races?
Nothing but the Kinvara for the past 1 1/2 years.
My “Running Gear” Page has been updated
Biggest change was my switch from the Kinvara 2 to the Kinvara 3 as my primary training shoe.
Fascinating how many people actually want me to dress up as Ariel at Disney World, to complete the quartet of princesses. “Unfortunately” Disney will not allow any adult to enter one of their parks wearing a costume of one of their characters, so I guess this means I’m off the hook! Hate to disappoint everybody 😉
94monkeys answered your question: Agee Family “Dress-Up” – Disney World Edition
If you do this you will be their hero. I would never have been able to talk MY dad into this!
mar replied to your post: Agee Family “Dress-Up” – Disney World Edition
DO IT
life-more-abundantly replied to your post: Agee Family “Dress-Up” – Disney World Edition
Laughed out loud. For real. Omg this is great.
kate—runs answered your question: Agee Family “Dress-Up” – Disney World Edition
can’t wait to see the pics. your harry potter themed costumes are great!!!
davidsgoals answered your question: Agee Family “Dress-Up” – Disney World Edition
I WANT THE PICTURES OF YOU IN THE BRA! BTW, great harry potter pictures
betternikki answered your question: Agee Family “Dress-Up” – Disney World Edition
Sara as Hedwig is pretty amazing. Make sure you find a red wig to wear, or your whole costume will be blown, lol.
becky-balances replied to your post: Agee Family “Dress-Up” – Disney World Edition
Haha nice. Love the Harry Potter picture!
I’m a little late in reviewing my yearly running goals status for the third quarter, but I did get a little sidetracked by the whole Femur Stress Fracture thing. It is hard to look back at goals that I was not able to meet, but this will be extra motivation for next year:
- Goal #1: Complete 2,000 training miles. My total for 2011 was 1,763, so this will be a pretty big increase. Will take over 166 miles per month to reach this goal. I know it is attainable, but only if I stay healthy and disciplined.
Up until the last week of August, I was WELL ahead of pace for 2,000 miles in 2012, but not running for the entire month of September, and some of October, has made this goal virtually impossible without serious risk of re-injury. I’m currently at 1,615-miles completed, but will likely only get in 60ish miles in October, leaving 325+ miles to cover in November and December, which is not going to happen while I’m on the “return to running” program. However I’m still 266-miles ahead of where I was on the same date last year.
- Goal #2: Complete my “Quest for 3:15” in a full marathon. This has been a very public goal for quite a while, and I hope to break through in 2012. I would also like to take this a step further in 2012 and break 3:10 which is my Boston qualifying time. I know this is pushing it, but I’m dreaming big. Really want to run my first Boston Marathon in 2013. To do this I will not only have to be disciplined to my running schedule, but will also have to be committed to quality runs, cross-training, diet, and sleep.
The “Quest for 3:15” was officially completed at the NOLA Marathon on March 4 with a finish time of 3:12:28. However, due to the stress fracture, my fall marathon season has been wiped out, and with it the goal of running a BQ in 2012. I’m hoping that next year both Nathan and I can run a BQ so that we can both experience Boston together for the first time in 2014.
- Goal #3: Finish at least 5 full marathons. I ran my first 2 full marathons in the fall of 2009, and then completed 4 full marathons in both 2010 and 2011. As of now I’m only registered for the Rock N’ Roll New Orleans Marathon in March, but I have also submitted my request to be the 3:45 pacer in the St Jude Country Music Marathon in May and have my eye on a handful of other races. Whether it is as a pacer or participant, I want to do at least one marathon at a slower, conservative pace where I can enjoy it.
I have completed two full marathons in 2012, but as mentioned above, there are no more marathons on the docket for me in 2012. As for running one at a slower, conservative pace…I was the official 4-hour pacer for the St Jude Country Music Marathon back in April and had a blast!
- Goal #4: Officially break 1:30 in a half marathon. I had an unofficial 1:29 finish in the Murfreesboro Middle Half Marathon in 2011 (due to course misrouting), but want to have it in writing in 2012. My best opportunities will most likely come at the 500 Festival Mini Marathon in May or again at the Murfreesboro Middle Half Marathon in October.
I officially broke 1:30 for the first time at the Oak Barrel Half Marathon in Lynchburg, TN on April 7th with a 1:29:52. I was hoping to take it even lower at the 500 Festival Mini Marathon in May, but the 91% humidity throughout the race was a deal breaker on that front. As for the Middle Half mentioned in the goal, this race was also a casualty of the stress fracture.
This morning I broke the rules. Not the “return to running” rules from my MD, but my own rules about never running outside with lightning in the area. I was scheduled to run with Nathan at 6am today for the first time in exactly 6-weeks. When I woke up around 5:30 the rain was coming down in sheets with lightning cells scattered throughout the passing front.
Nathan texted me about whether or not I wanted to chance it, and against my better judgment I replied:
It turned out to be miserable conditions, but it was still an enjoyable run with Nathan even though I was drenched to the bone and COLD! We completed right at 4.4 miles by doing 3 sets of 10-minute run / 1-min walk (with warmup and cooldown walks). The increase from 5-minute running sets to 10-minute running sets was quite noticeable and my heart rate even got into the 170s. Nathan and I joked about the fact that when we used to compare heart rates after an easy run like that, I would almost always be 10+ bpm less than him (he’s 10 years younger), and would usually be in the 140s at most.
After the run, Nathan posted the following on Facebook:
I’ll get to the “Captain Awesome” reference in a bit, but would have to concur that there are very few people on the planet that could motivate me to run in the conditions we had this morning, other than Nathan. It was extremely nice of him to join me for a “run/walk” when he is in absolutely peak condition (no need to slum it with me), when the weather was nasty, and the day before he will be running the Murfreesboro “Middle” Half Marathon.
As for “Captain Awesome,” several years ago Olivia started calling me “Captain Awesome” after one of the characters on the TV show “Chuck.” Eventually she started using the nickname in public and when she posted things on Facebook. Now it is beginning to spread beyond the confines of our family.
However, instead of getting annoyed at the occasional ribbing, I’ve decided to just embrace it … since it is a pretty accurate description 😉
I’m kidding….
On a serious note….Good luck tomorrow Nathan. Go crush my Half Marathon PR!
Beast Mode…ON!
For each Halloween since Sara was born (she’s now 3), our entire family has gone with themed costumes. For example, Harry Potter in 2011:
Well, earlier this month Sara decided she wanted to also do this for our trip to Disney World on fall break next week:
What do you think?
Last night after our mid-week worship service at Bellevue Church of Christ, Josh joined me again for the final run/walk in “Step 2” of the “Return to Running” program:
4 min run / 2 min walk x 45 min run / 2 min walk x 4- 10 min run / 1 min walk x 3
- 15 min run / 1 min walk x 3
- 20 min run
- 25 min run
- 30 min run
We had a leisurely effort through the dark streets of Bellevue, and again my leg felt great. It was a very enjoyable run with my friend. I’m a bit frustrated with my elevated heart rate, but I guess this is to be expected after taking a 5 1/2-week break from running.
With Step 2 in the bank, today was a rest day from running, though I did get in 75-minutes of aqua jogging at the YMCA. This means that tomorrow will begin “Step 3,” and I’m actually supposed to run with Nathan!! Very much looking forward to getting back on the road with him. I’m also excited that Step 3 will include 30-minutes of actual running.
Beast Mode…ON!
Today was my best run since returning from the stress fracture, and it was made even better by the fact that I had somebody to run with! My friend Josh was nice enough to join me this afternoon, even though I still have to take walk breaks in my “return to running” program. Josh is gearing up for the Murfreesboro “Middle” Half Marathon this weekend, and is obviously in much better shape than I am, but was very patient throughout the run/walk.
We did a somewhat out-and-back route on the Harpeth River Greenway in absolutely perfect conditions, and it was very enjoyable. In total we completed almost 3.75-miles in just over 36-minutes with an average pace of 9:46 per mile (with walk breaks).
Once we finished the run I headed to the YMCA for an additional 45-minutes on the elliptical machine to supplement my running.
Beast Mode…ON!
Romans Chapter 3 Handouts and Notes are Now Online
For students in my Wednesday night class on Romans: Handouts and Notes for Romans Chapter 3 are now available online. Lord willing we will cover this great chapter during class tomorrow night at 7pm at Bellevue Church of Christ!
Having completed Step 1 of my “return to running” program on Saturday, today marked the beginning of Step 2, which includes:
- Warmup – walk
- 5-min run / 2-min walk x 4
- Cooldown – walk
I ran in the late afternoon on the Harpeth River Greenway, and felt fantastic. My heart rate is still higher than I’m used to, but my legs are really itching to just keep going past the 5-minutes. However, I’m determined to follow the instructions and be smart, because I don’t want this to happen again.
In total I finished 3.5-miles in 33:45 at an average pace of 9:39 per mile (with walk breaks)
Beast Mode…ON!
I generally love the colors of the Saucony Kinvara 3 that came out earlier this year, but was a bit disappointed that the original choices did not include one with a predominately red upper (My favorite color). Well, in November there will be 3 new options each for Men and Women, and one of those for Men will be RED (Picture Above)!
Even more motivation to get my mileage back up, because I NEED these! 🙂
Update:
New Colors Men:
New Colors Women:
lifewithkim replied to your photo: My favorite girls just before Disney on Ice at…
You are a lucky man!
NO argument with you there! Very blessed.
Bible Study Class Handouts and Notes
My Bible Study page has been updated with recent studies of Galatians, Philippians, and James, in addition to the current study on Romans.
Download Here >> Right-Click On This Link To Download
“Choosing the Right Foundation” (Luke 6:46-49) – Audio recording of my Sunday morning sermon at Kingwood Church of Christ in Murfreesboro, TN on December 31, 2006.
This sermon looks at one of Jesus’ most famous parables and focuses on examining the foundation upon which we have chosen to build our lives.
Luke 6:46–49 (ESV)
46 “Why do you call me ‘Lord, Lord,’ and not do what I tell you? 47 Everyone who comes to me and hears my words and does them, I will show you what he is like: 48 he is like a man building a house, who dug deep and laid the foundation on the rock. And when a flood arose, the stream broke against that house and could not shake it, because it had been well built. 49 But the one who hears and does not do them is like a man who built a house on the ground without a foundation. When the stream broke against it, immediately it fell, and the ruin of that house was great.”
Tomorrow morning I will be preaching at Kingwood Church of Christ in Murfreesboro, TN. The title of my sermon is “Joy in Trials,” and is taken from James 1:1-12.
If you are in the Middle Tennessee area, we would love to have you join us tomorrow morning at 9am for worship.
Today was a busy, but good, exercise day that consisted of a 30-minute Run/Walk, 1-hour of elliptical, and 1.5-hours of aqua jogging. My 30-minute Run/Walk marked the end of “Step 1” on my “Return to Running” program:
4 min run / 2 min walk x 4- 5 min run / 2 min walk x 4
- 10 min run / 1 min walk x 3
- 15 min run / 1 min walk x 3
- 20 min run
- 25 min run
- 30 min run
This means that tomorrow will be a rest day, and then I should start “Step 2” on Monday. It’s slow going, but at least I felt great again today. I am noticing that my heart rate is a LOT higher when running than I’m used to, but I guess that’s to be expected after a 5 1/2 week break.
In total my Run/Walk was 3.05-miles in 31:08 with an average pace of 10:13 per mile.
Beast Mode…ON!
