Fighting the elements

Tuesday and today I ran against the wind. Tonight, I went 33 minutes -- the first 11 into a cold, steady wind. It tired me out but coming back I found a rhythm. My cardiovascular conditioning feels outstanding. The difficult thing is fatigue from a day's work -- being up since 5 a.m. then running after work. But I am making good progress. Tuesday, it was warmer, but I was tired and just ran and ran. Not fast, but good steady running around East Lake for 38 minutes. That was my longest run.

Feeling strong

I've probably got more of a task ahead of me than I think, but I did feel strong on today's run. I ran 3.6 miles in 34:39, starting out slow and pushing it the second half. I was running about 9-minute pace coming home.

So my goals for this year may be a little steep, but that's OK. I am feeling good -- staying healthy -- and that is the important thing.

I am aiming for the Bix 7 in 55 minutes. Shane and Sue may try to run it, too, and I'm sure Dave and Kim will. So that's a great goal.

Races this summer so far:
- Eldon 5K on June 14 (22-23 minutes).
- Bix on July 26 (55 minutes).
- Hopefully Run for the Schools in October (break 20).

Spring has sprung

Spring has sprung, and so has my running. I felt great tonight. I started with 12 minutes on the treadmill, then did 21 minutes to the Hy-Vee road and back. I just felt so much in control. The wind was blowing and it is pretty cold, but I felt strong. I'm pushing it in spots and my legs are responding well.

I completed my coaching authorization last weekend and will be helping the boys' cross country team in the fall. This is great motivation for me. I will start in the back with some of the JV/young runners and give them encouragement/motivation/direction. This gives me great motivation to keep going. Keep plugging away toward that 19-something 5K in the fall.

I also found out I will be teaching one less prep next year -- with a group of kids I really like and have a lot of connections and knowledge.

It's getting easier

Today was a nice run, about 31 minutes in cool weather. That was followed by a 35-minute run a few days ago. The lowest part of my right Achilles is just a little tender, so I need to really watch that, but things are going well.

Good morning run

It was 5 a.m. and I was on the streets. It was great -- 3 miles. Very cool morning, but no wind, so it felt perfect. It's amazing what a run will do to start your day in a positive way.

Good baseline run

Wonderful run today. I like starting out with five minutes on the treadmill for a warmup, then stretching, then 25-30 minutes outside. Today happened to be a beautiful day, about 35-40 degrees with no wind. I ran very steady for 13 1/2 minutes out, then about 13 minutes coming back. So I averaged about 8:50 for three miles. It felt great. I felt strong, but not overworking myself. This is a good baseline test of where I am right now. I feel like I can keep going from here, first in terms of distance, getting up to 4-5 miles, then, with some faster running, get that "cruising" run down to 8-8:15 pace. If I can do that, I know I can run a 5K in 6:30 pace per mile, or about 20 minutes. That is what I intend to do this year.

Feeling good

It has been a long time since I could run without something holding me back, usually a nagging injury or two. But now things seem to be coming together. Nothing hurts when I run. I've increased the amount of time spent running to 33 minutes. The other day I ran 15 minutes on the treadmill, then 18 minutes outside (or 2 miles).

It is a good baseline measure of my fitness -- the ability to run 2 miles at 9-minute pace without working too hard. I felt like I was cruising. I think I could keep that up for another mile.

I'll try it again tonight, when I get home from the young writers' conference. I think I'll run exclusively outside tonight.

Early April -- 4 miles comfortably at 9-minute pace.

Early May -- 5 miles comfortably at 9-minute pace.

Early June -- After starting to insert a few faster sessions, try to get that easy run place down to 8:30.

In mid-August, I want to be able to run 6 miles in 8-8:30 pace, pretty comfortably.

Then by October, the goal is to try a 5K and break 20 minutes.

UPDATE -- After a 5-minute warmup on the treadmill, I went out and ran a half-hour, 15 minutes toward downtown and back. It was great. I was able to pick it up on the way back, with the wind. I feel great about my running right now.

On the right track

I had a good workout yesterday -- 33 minutes on the treadmill. The last few workouts, I have been throwing in 5-minute surges. I've been doing my abs and pushups on the ball, also. I feel very strong. I can't wait to get outside to run. I'm gonna go 30 minutes outside tomorrow, trying to keep things steady and smooth. I have visions of 90-second 400s going through my mind -- 10 of them. I think I am in good shape to do that. I am staying injury-free, too. Achilles are strong. But I'm not going to overdo it.