Summer-like run

I had a beautiful run of 31 minutes today from home to Eastlake Park, circled around the hayfield loop in about 5 minutes, then around the soccer fields and back. It was muggy and probably 75 degrees, and it was about noon, so I felt weak. But my legs are pain-free and feeling strong. Great form, great pace, relaxed. The left knee is good (I hurt it a few weeks ago pushing it too hard on my bike). The Achilles are good. My theory is that they flare up when I have to spend all that time in the car with my feet in unnatural positions (one on the accelerator, one bent unnaturally). So this summer, when I don't have to do that, I believe they will improve greatly. On Saturday, I ran 23 minutes on the track. But the other malady -- the cramping in my toes on my left food -- plagued me because I had spent all day on my feet mowing and working in the yard. That is a recipe for disaster. Best time for a run: 8 a.m. or so when I have time to be on the feet for a little bit, but not too long. They're ready to run.

I'm waiting to see if God wants me to be the English teacher and girls' cross country coach at Fairfield High School. I should know in a few days. I am mentally preparing for it, and have devised a summer running schedule for the girls:

Run as a group Monday, Wednesday, and Friday.
Run two other days during the week – one weekday and one weekend day.
Week 1 (June 2-8) – 30-35 minutes.
Week 2 (June 9-15) – 35 minutes.
Week 3 (June 16-22) – 35-40 minutes.
Week 4 (June 23-29) -- Back to 30 minutes.
Week 5 (June 30-July 6) – 35-40 minutes, plus strides of 100-120 yards. Not quite an all-out sprint, but it should be fast leg turnover and controlled running. Start with 4 strides after each run, with full rest between each stride.
Week 6 (July 7-July 13) – 40 minutes, plus 5 strides X three days. Make the weekend run 50 minutes.
Week 7 (July 14-July 20) – 40-45 minutes, plus 6 strides X three days. Make the weekend run 55 minutes.
Week 8 (July 21-July 27) – Back to 30-35 minutes, plus 4 strides X three days. Either make the weekend run one hour or run the Bix 7 run in Davenport.
Week 9 (July 28-August 3) – 40-45 minutes plus 5 strides X three days. Make the weekend run 50 minutes.
Week 10 (August 4-August 10) – 45 minutes, plus 6 strides X three days. Make the weekend run 65 minutes.
Week 11 (August 11-August 17) – 45 minutes, plus 7 strides X three days. Run Saturday, and take Sunday off.
If you follow this plan perfectly, you will enter the first day of “official” practice, August 18, in outstanding shape. Here is how this would translate to mileage:
· If you run all 55 days of this schedule, you will run about 2,200 minutes. If you average 9 minutes a mile, that would be about 250 miles. If you averaged 8:30 a mile, that would be 260 miles, 8 minutes a mile, 275 miles, etc.
So I will be making four different T-shirts to honor your commitment to cross country this summer.
· 200 miles.
· 225 miles.
· 250 miles.
· 275 miles.

Holding up

As the headline says, I am holding up, despite some pain. I ran 5.5 miles with Kim and Shane last Thursday, May 15, which gave me a lot of confidence. It also gave me a lot of soreness in my lower legs. Then Saturday, I ran on the grass trail and soccer fields at the park -- a real solid run. Then last night, Monday, I ran about a half-hour in the park. My conditioning is very solid. I just need to make sure I'm staying stretched and not pushing it too hard so that I hurt myself. This is the most perseverance i have shown in running for a long time. I am so motivated to think that I may be running with my own cross country team in the fall. I need to hold up and stay with it.

Things are going well

My running has been strong lately, kind of buoyed by the distinct possibility that I might be coaching cross country in the fall. I'm very excited about it, trying to put myself into the right frame of mind as I run.

Yesterday, I ran 36 minutes to Hy-Vee and back. I think I might scale it back to 30 tomorrow. I'm on an even keel.