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Not sure about the quality or quantity of the hay, but whatever I have is in the barn for the 500 Festival Mini Marathon tomorrow in Indianapolis.
I was able to get in 2 tune up runs this week. The first was an easy 4-miler on Wednesday through the streets of Bellevue at approximately 9-minute pace. After taking 3 days off I was surprised at how bad my legs felt. I guess this was a lingering result from my miserable 13-miler on Saturday.
The second was a 4.75-mile run yesterday on the Harpeth River Greenway. After a 1-mile warmup, my plan was to do 3-miles at goal race pace. I ended up running waaaay too fast with an average pace of 7:34 per mile. This was a mistake for several reasons:
1.) I was pretty tired at the end, which is not smart. Didn’t want to trash my legs for the race.
2.) My goal pace is closer to 7:40, but I have no idea if this is attainable. I know I can complete 3-miles at 7:34, but this doesn’t tell me much about how I would have felt at 7:40 pace.
3.) This offered no practice at maintaining 7:40 pace.
So, tomorrow I’m just going to run by feel and hope to keep every mile under 8:00. This will guarantee a finish of 1:45 or less. If I push much harder than this, especially early on, I’m afraid I may end up walking.
Cross Training
Haven’t done much this week, but did get in a half set of P90X Chest and Back on Monday and X-Stretch last night.
Beast Mode…On
The Life of Abraham
Lesson 15: Spouse for Isaac – Part 2
(Genesis 24:29-52)
For students in my Wednesday night class on The Life of Abraham: Handouts and Notes for Lesson 15 (Part 2) are now available online. Lord willing we will cover this text tonight at 6:30pm at Bellevue Church of Christ!
Since this is race week, I’m only going to run 3 days at the most before the race on Saturday. Here is my plan:
Tuesday – 3 to 5 miles easy
Thursday – 5 miles with 3 at race pace
Friday – 2 mile shakeout run
After my dreadful 13-miler on Saturday I have no idea what to expect in Indy. I was hoping to better my 1:41 from the Tom King Half in early March, but I’m honestly just going to run according to feel on race day.
Cross Training
Even though I didn’t run today, I did get in another half set of P90X Chest and Back. It is humbling how much upper-body strength I’ve lost, but I’m determined to get it back.
Beast Mode…On!
While thousands in Nashville were running the Country Music Half Marathon, I was doing my own 13.1-mile run this morning. There was not a group run today, so did a solo-run starting off at the Chickering Rd entrance of Percy Warner Park and then running to Radnor Lake and back. While I did have one stretch from miles 7 to 10 where I felt good, the majority of this run was brutal. I made the mistake of not carrying fluid with me, and the temperatures got up into the mid-70s before I finished. I was also dealing with a lot of soreness and fatigue from my hard track workout on Thursday.
I really struggled with the fatigue and soreness on the way out, and several times I thought about just cutting it short. However, the payoff in the middle was awesome getting to run for a little bit by the beautiful Radnor Lake. I was also finally able to get some fluids (and take a GU) at the Nature Center.
Once I started back, my legs came alive for a few miles, and I got into a nice little groove. This lasted until I was about halfway through mile-11, and the heat started getting to me. I still kept a decent pace, but couldn’t wait for the run to be over.
Even though this was clearly not one of my better runs, I still did all but 3-miles under 9:00 pace (I was not trying to push it). Hopefully there will be cooler conditions for the Indy Mini Marathon next weekend.
Beast Mode….ON!
Video from Sara’s performance of “Sailor Jack” at World Music Nashville tonight. This was a Student Concert for Students of Kori Ferguson, and was Sara’s first recital. As a matter of fact, it was her first time on a stage in front of people for anything. Definitely coming our of her shell! She started piano lessons 3 weeks ago.
Love when she messes up in the middle and says “Wait!”
Proud of you Sara!
Today’s Run
As usual for Thursday, tonights run was a track workout with the JSRC. I have been feeling crummy the past two days, so I almost didn’t go. However I knew I would regret it if I bailed.
Since almost everyone from our running group ran Boston on Monday, there were only 3 who showed up at the track. I ended up running all of the repeats with Andy, who is WAAAAAAAAAYYYYY faster than me (even if I were in peak fitness). He ran a LOT slower than normal so we could do them together, and in turn I ended up pushing quite a bit harder than I had planned. However, Andy kept giving me lots of encouragement (and even some coaching), and it turned out to be a great workout. I forgot my watch, so I can’t remember what all of my splits were, but here is a rundown of the intervals:
- Warmup (1.3-miles)
- 6 x 100m Stride Outs
- 800m fresh (200m recovery)
- 600m fresh (200m recovery)
- 400m fresh (200m recovery)
- 3 x 200m fresh / good / fresh (100m / 400m recovery)
- 600m fresh (200m recovery)
- 400m fresh (200m recovery)
- 800m Straights & Curves
- Cool down (.25 miles)
I felt fairly louse through the 200s, but started to find a groove during the last 3 intervals. All-in-all I’m definitely glad I didn’t bail on track tonight.
Cross-Training
After getting home I did a half-set of P90X Arms and Shoulders. Of all the P90X workouts, this one is where the after-effects of the brachial neuritis in my left shoulder rear their ugly head. I can be lifting a 30-lb dumbbell in my left arm with no issue, and then with the slightest turn it’s like I’ve got nothing at all. There was one particular shoulder workout where I could easily use a 30-lbs dumbbell with my right-arm, but could barely lift 5-lbs with my left. Anyway, I got through the workout, and should be better prepared for how to approach it again next week.
The Life of Abraham
Lesson 15: Spouse for Isaac – Part 1
(Genesis 24:1-28)
For students in my Wednesday night class on The Life of Abraham: Handouts and Notes for Lesson 15 are now available online. Lord willing we will cover this text tonight at 6:30pm at Bellevue Church of Christ!
Today’s Run
After a hard progression tempo effort yesterday afternoon, today’s run was a little more conservative. I ended up doing an easy 5-miles utilizing the flat section of the Blue Trail in Edwin Warner Park and the Harpeth River Greenway. The weather was perfect with sunny skies and temps around 78º with a gentle breeze. My legs were quite tired and heavy from yesterday, but felt a lot better by the time I was finished. I actually briefly considered doing a full-on trail run today, but thankfully decided against it. That would have DESTROYED my legs. Anyway, here are my splits:
Cross-Training
After finishing my run I did the P90X Ab-Ripper-X workout, which I have not done in a long time. The intent is for each set to be 25 reps, but I started modestly by doing 15 of each. Hoping to slowly work my way up over the next several weeks.
Tomorrow will be a planned rest day from running and cross-training.
St George Fallback Plan
Yesterday I posted about entering the lottery for the St George Marathon in October. In my post I mentioned needing a fallback plan in case I’m not selected, and want one that would be a great destination for celebrating my 40th birthday (and return to marathoning). Well today I found out that there is still a way to get into the Marine Corps Marathon in Washington, DC. as part of the Runner’s World Challenge. The fee is a bit more, but would be worth it to have a great fall destination race. Likely won’t sign-up until after the lottery drawing on May 5th, so I hope there are still spaces available. Any other suggestions out there?
Beast Mode….ON!