Log for July 13th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Wednesday

• 5-Mile Recovery Run – Did a very quiet, solo 5-mile recovery run on the Harpeth Greenway and through Bellevue.  Pace was very easy at around 8:40 per mile. Starting temps were in the low 70s, which was nice break from Monday & Tuesday. My legs are still not as responsive as they were last week, but still getting through the miles.

Log for July 12th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Tuesday

• 7-Mile Tempo Run – Felt much better today than during yesterday’s trail run, but it was still a scorcher.  I ran with Nathan and Paxton starting at 5:30am, and the heat index was already in the 90s.  We followed our “Steeplechase” route which includes both Edwin Warner and Percy Warner Parks.  After taking the first mile fairly easy, we reeled off a couple of sub 8-minute miles before coming to a large 1/2-mile hill were we slowed down quite a bit (especially me).  We picked it up again during miles 5 and 6.  By mile 7, the heat and humidity was really getting to me, so I decided to take a shortcut back to the car, while Nathan and Paxton finished the normal route.  They got it 7.5, while I finished with just over 7-miles.  Even though my average pace was slower than a typical “tempo” run, I’m still pleased with the effort considering the weather conditions, the bad day yesterday, and the hilly terrain.
• Cross Training – No cross training day.  We ended up having dinner with my parents before they leave for Europe in the morning.  By the time we got home and got the kids to bed, it was a little too late to do a P90X workout.  Gotta do better in this area.  Need to make sure that I at least get in P90X: Legs & Back and P90X: Shoulders & Arms this week.

Log for July 11th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Monday

• 6-Mile Trail Run – This was the worst that I’ve felt on a run in a long time.  I guess the total mileage and effort from last week, plus the oppressive heat here in Tennessee (heat index got to 110 degrees during the day) really got to me today.  My legs just had nothing.  I ran with Nathan for the first 4 miles, but eventually told him to go on without me, because I knew I was holding him back.  A little humbled by the run, but glad that I got through it.
• Cross Training – I was finally able to get in a partial set of P90X: Chest & Back.  The hand is getting better every day, and I was able to get in about 110 push up reps using bars and a lifting glove.  Very interesting to try and do diamond and dive bomber push ups using bars, but I got ‘em done.  Not quite my normal number of reps, but glad to be able to get some good work done tonight.

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Wanted to share some thoughts on my continued experiences with the new Saucony Hattori’s since my initial review back in May.  Overall, these shoes have been a really fun addition to my training for the Fall and Winter marathon season.  I’m trying to incorporate a 4 to 5-mile Hattori “barefoot” run into my plan every Friday morning.

I’ve been working really hard on landing on my forefoot/midfoot through the running stride while running in the Hattori’s.  My whole goal in incorporating one “barefoot” day per week into my training was to improve my form and to increase my lower-leg and foot strength.

The first time I ran in the Hattori’s, I had a lot of trouble staying on my forefoot, and ended up falling back to a heel-strike for most of the run.  On the next run, I focused so much on a forefoot strike that I didn’t let my heel come to the ground through impact (like running on tip-toes).  After that run my calves were sore for TWO WEEKS!!  They felt like I had big rocks in them.

Since then, I’m beginning to get the handle of landing on my forefoot and briefly touching the heel before pushing off again.  I can still feel the work it is doing in my lower legs and feet, but the extreme soreness the next day is no longer occurring.

In my initial post, I noted that my first run was without socks, and I developed some hot spots.  I have since been running in very thin Swiftwick socks, and that is working out really well.  Also, even though the shoes provide a good feel for the road, there is still quite a bit of cushioning, and they are very comfortable.

A lot has been made about the fact that most of the sole is made exclusively of foam with two small spots of rubber under the heel and big toe.  While this might not work for everyone, the placement of the rubber seems to be about right for me, and the raw foam gives a very good feel for the surface beneath the shoe.  However, I do question how many miles will be possible in this shoe.

If I did order another pair in the future, I might order 1/2 size larger.  My normal dress-shoe size is 9 1/2, and my running shoes are typically a size 10 (including Saucony).  I ordered a size 10 for the Hattori, and there is not much room in the toe at all.

Anyway, I’m really pleased with these shoes overall, and excited to see how they can improve my overall running performance.

Log for July 10th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Sunday

• Running Rest Day – Sunday is my running rest day.  Other than having a nasty fall during the run on Tuesday, this was a very good week.  48 total miles, and I felt good through most of the runs.  Very pleased with my pacing.  Here is a summary of the last 6 days:

  *Monday: 12.1-miles / Tempo Run
  *Tuesday:  6-miles / Tempo Run
  *Wednesday:  5.7-miles / Trail Run
  *Thursday:  7-miles / Track Workout
  *Friday:  4-miles / “Barefoot” Recovery Run
  *Saturday:  12.2-Miles / Marathon Interval Workout

• Cross Training – I tried again tonight to do P90X: Chest & Back, but still no luck getting through it with my wounded hand.  I tried doing the pushups on yoga blocks, with fists, on my fingers, etc. but no dice.  Anyone have any suggestions on getting through a push-up workout with a wound on the palm of my hand?
  

http://www.nbc.com/saturday-night-live/video/derek-jeters-taco-hole/n11530

In honor of Derek Jeter’s 3000th hit today, I wanted to share one of my favorite skits from Saturday Night Live.

Log for July 9th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Saturday

• 12.2-Mile Marathon Workout – Today our running group began bi-weekly marathon workout training sessions in preparation for the fall race season.  Today’s workout was:

  *10-min warmup
  *15-min marathon pace (7:26 goal for me) / 5-min recovery
  *10-min tempo pace (7:00 goal for me) / 5-min recovery
  *15-min marathon pace / 5-min recovery
  *15-min marathon pace / 5-min recovery
  *10-min tempo pace
  *Cooldown

  The course we used was in Percy Warner Park, and is quite hilly.  It was also an extremely humid day, and I drank 96 oz. of fluids during the workout.  I’m not exactly sure what my avg. page was during the first marathon pace and tempo intervals since my Garmin was having trouble keeping a satellite connection through the dense tree-cover.  However, the watch straightened itself out for the last 3 intervals. I did the last two marathon pace intervals at exactly 7:25 pace, and the last tempo pace interval at 6:59 pace.  Felt extremely good today, especially as the workout progressed.  Gave me a BIG confidence boost.

• Cross Training – I tried tonight to do P90X: Chest & Back, but my injured hand would not allow me to do any of the chest exercises.  I tried them with and without push-up bars, but just could not stand that much pressure on the wound.  Has not been a great week of cross training, but hopefully will be better next week.
  

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Log for July 8th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Friday

• 4-mile “barefoot” recovery run – Did a 4-mile recovery run with Paxton this AM after a hard track workout last night.  Ran in my Saucony Hattori’s as part of adding one “barefoot” type run per week to my training.  It was a very pleasant run in Bellevue, with a steady drizzle throughout.  Getting better with my form in the Hattori’s.  Can really feel the different these runs have made in my calves.

• Cross Training – The wound on my hand had healed just enough to where I could slip on a lifting glove, so I decided to do P90X: Shoulders & Arms.  Several of the moves hurt my hand a LOT, especially the standing shoulder presses and chair dips, but I was able to get through the whole thing.  I didn’t know it, but somewhere during the workout I busted the wound back open.  Still glad I did it though.

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Log for July 7th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Thursday

• 7-mile track workout – It was soooo good to be back with the Jim Spivey Running Club (JSRC) for a track workout tonight.  The group runs were moved from Thur to Wed for 3 weeks due to a conflict at the track (I’m not available on Wed evenings), and I missed last week’s workout on Thur because of vacation. 

  The conditions were not ideal as the humidity was so thick that it felt like running through a bowl of soup, and tonight’s workout was tough.  However, I was feeling really, really good. My buddy Nathan and I ran this workout together almost stride for stride.  We took turns leading the laps, and with one exception, maintained very consistent splits throughout.  With warmup and cooldown, I was able to complete 7 total miles, and then enjoyed a nice dinner at The Dog of Nashville with the group.

• Cross Training – This has not been a great week for cross training.  I got home late because of track, and am really gonna have a hard time doing upper-body work until my hand heals a little more from the fall on Tuesday.  Hoping to be back doing upper body soon.

Guest Post by My Wife, Olivia Agee….Worth a Read:

In January I decided to sign up for my first ever full Marathon. To be honest I wasn’t sure I could do it, but I really wanted to try. Unfortunately, after months of training I now have severe shin splints, two new rather ugly leg braces to wear for a month, and one less toenail. But I also have the feeling that when I finally get there (and I have every intention of getting there) it will mean that much more.

I’m not fast. I’ve never been what anyone would consider an athlete. A few years ago when my husband started running half marathons I couldn’t see myself ever considering an attempt. When he did his first full marathon in Chicago in 2009, I saw how much fun the event was, and the seed was planted. I knew I could never run anything like that, but I thought maybe if I walked…

So I started training for my first half marathon. When I lined up at the start I was not confident. I gave myself about a 50/50 shot of finishing, but again, I wanted to try. I don’t think anyone could have been more surprised than I was when I finished.  I was hooked, and I started to think, what if I walked some and ran some…

Four half marathons later, each one finishing faster than the last, and I was ready to sign up for a full marathon. It was Chicago, where I had first dared to think ‘maybe’. I was full of just as much trepidation that I would be unable to finish, but it seemed like the perfect place to try.

I hit a bump in the road about three months later. Knowing how much longer it will take to complete a full, I really began to focus on spending more time running instead of walking. A couple of weeks before another half marathon I started having pain in the front inner side of my calf. I switched to an elliptical trainer for a couple of weeks and checked with my doctor. She gave a diagnosis of inflamed connective tissue and recommended that I just walk the half, then take a few weeks off and see a specialist if the pain continued. After some RICE, and wearing compression sleeves, I felt good enough to run some during the race as well and finished only two minutes shy of my PR. The only trouble was, the same pain I had been having in my right leg had now moved to my left.

I took two weeks off and felt better. However once I tried to start training again the pain built back up in both legs. Stubborn as I am, and not wanting to give up on my goal, I thought maybe if I just walk…so I continued training by just walking. I could do it, but I just wasn’t getting any better.  So I went to a sports medicine doctor. He told me that I had severe shin splints and that if I did not stop to rehab them they would, without a doubt, become stress fractures.  He put me in leg braces, gave me exercises and a run/walk rehab schedule.

I realized then It’s extremely unlikely I’ll be able to make my goal at the Chicago marathon. It will be a month before I’ll be able to do anything longer than five miles, and by that point in the schedule I should be doing at least twelve mile runs.

I’m now thinking about trying the Country Music Marathon in Nashville next April. It would give me plenty of time to build up my mileage base slowly and make sure I fully heal. I also like the idea that my daughters could be at the finish line cheering me on (a luxury I would not be able to enjoy in Chicago). My oldest, a runner herself with 5 kids marathons under her belt, has told me she would really like to be there for my first full marathon.  In the meantime I have four half marathons planned before next April.

So, as I readjust my goal, I will paint my remaining toenails, wear my ugly braces, and hobble down the road to the marathon until I finally get there. Who knows, maybe someday I’ll be an athlete after all.

Log for July 6th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Wednesday

• 5.7 mile trail run – Ran with Paxton on the Candy Cane and Red Trail at Percy Warner Park.  I was not nearly as sore one day removed from my fall as I anticipated, and was happy to be back running again so soon.  We did most of the run at a fairly easy, but consistent pace.  The Red Trail is a pretty hilly track (~800 ft of elevation gain), and Paxton really looked strong this morning.  Overall it was a really good, fun run.

• Cross Training – After missing Monday and Tuesday, I was able to do P90X Legs and Back tonight.  I was a little concerned about doing pull-ups with the wound on my right hand, but ended up doing 97 total unassisted throughout the workout.  This is a new record for me by 2, and I now have my sights set on breaking 100 for the first time soon!!  Bring It!!

Log for July 5th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Tuesday

• 6.6 mile tempo run – Ran with Nathan and Paxton on our normal loop around the HR Greenway and through Bellevue.  I took a bad fall during the last mile when I hit some loose gravel and slipped.  There is a nasty scrape on my right palm, my right shoulder is “strawberried,” and there are several scrapes, bumps, and bruises down my right-side (Legs, torso, arm).  Lucky to not have any joint / muscle / bone injuries, but already really sore, and gonna be bad tomorrow.  The run was going really good until the fall.  Had a nice sub 8-minute pace going, even after the 12-miler yesterday.  Paxton looked fantastic.  Even with the fall, I’m gonna try to get right back on the horse again tomorrow with a 6-mile trail run.

  

• Cross Training – Second day in a row to miss cross training.  Partly due to the injuries from my fall, and partly due to an unexpected family matter.  Gotta get back going tomorrow.

I noticed one of your running friends has the email quickchic…am thinking of changing my email to molassesmama

Log for July 4th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Monday

• 12.1 mile tempo run – Ran with Ed, Grady, Dawn and John on Old Natchez and Del Rio.  Took the first 3 miles as an easy warmup at about 9 minute avg pace.  Next 3 miles got progressively faster, and did the last 6 all well under 8 minute avg pace.  Best I’ve felt on a run in a long time.  Overall average pace was 8:12 per mile.

• 2.25 mile walk – with Olivia and the girls in PW Park.

• No cross training – Had a July 4th event that took all evening, so was not able to do any cross training.

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I finished tweaking my training plan for the 2011 Bank of America Chicago Marathon this afternoon.  It is 14-weeks, and begins tomorrow.  While there are some deviations (i.e. recovery weeks, taper, etc.), the general template is as follows for Running and Cross Training:

Running

• Mon: 5 to 7-Miles – Trails
• Tue: 7 to 11-Miles – Tempo
• Wed: 4 to 6-Miles – Recovery
• Thu: 5 to 7-Miles – Track
• Fri: 4 to 5-Miles – Barefoot
• Sat: 14 to 22-Miles – Moderate or Interval Workout
• Sun: Rest

Cross Training

• Mon: P90X – Legs & Back
• Tue: Insanity – Plyo Cardio Circuit
• Wed: P90X – Shoulders & Arms (1/2) + Ab Ripper X
• Thu: P90X – Chest & Back (1/2)
• Fri: P90X – Ab Ripper X
• Sat: P90X – X Stretch or Yoga
• Sun: Rest

Let me know if you have any questions or feedback.  Also let me know if you want a copy of the full plan in spreadsheet format.  I would be happy to share.