4 miles

Yesterday, I ran 4 miles (to Ceco and back) in 38:30. It was 20 minutes going (10 minutes a mile) and 18:30 coming back (9:15). My body is almost like clockwork. I am doing 9:15ish pace when I get good and warmed up, and these days, it takes me 15 minutes or so to get warmed up. Tomorrow, I think I will run on the track about a half-hour, then do some strides on the football field.

Overcoming handicaps

Yesterday, I ran about 37 minutes through Eastlake -- the soccer park, the grass trails. I did feel some pain early, but I run according to the pain. It backed off as I went on with the run and kept the pace slow. I believe this is allowing me to overcome Achilles tendinitis and minor stuff with my lower legs and left knee. It's funny that the title of this blog is "Riley goes for 5-minute mile." Someday, I think I can seriously launch an attempt at a 5-minute mile. But for now, I am simply running with little consideration of my speed. Consistency has been very important in my success. If I don't feel like running the full time, I cut it back to 15 or 20 minutes, then feel a little better the next time.

Gutting it out

I ran this morning, and it was real painful at first. My left knee hurts. Both lower legs near the Achilles hurt. But after about 10 minutes, I got in a rhythm and things started to feel better. I am getting the idea that I'll never run completely pain-free. I went a total of 33 minutes toward downtown and back. My conditioning is great, and if I could run a little faster, I would. This followed a bike ride to the track and 20-minute run Friday.
Saturday, June 7 -- 31 minutes (race)
Monday, June 9 -- 30 minutes easy.
Wednesday, June 11 -- 33 minutes steady.
Friday, June 13 -- 20 minutes plus bike.
Sunday, June 15 -- 33 minutes, with pain, but easing.

Smart run

After a couple of days of difficult outdoor yard work, and a real easy 30 minutes on MOnday as I recover from the Turkey Trot, I ran a beautiful run today. It rode my bike 8-9 minutes out to Eastlake, then ran 33 minutes on the soccer fields. It was real windy and I didn't try to push it at all. This was smart. My Achilles needed a solid, yet soft surface of grass. And I only needed to glide along. that's what I felt like I was doing -- gliding. No strain, just relaxed running. I didn't even care about the pace -- that's what I need to do. The pace is unimportant right now. Just go out and do it.

Brutal run

The Turkey Trot 5K was a brutal run. It was extremely hot and humid and it really was 3.3 miles over hills. I ran about 8 minute pace (26:38) and finished 4th overall, 1st in my age group. I started in great form and felt good for probably a mile and a half, but it was actually too fast and it was a struggle just to finish.

35 minutes

35 minutes this morning, with my usual achiness. But things go a lot better as I loosen up and the run goes on. I'm ready for the 5K downtown on Saturday. I have no idea what I'll run, but I plan to do pretty well. It would be great to break 24.

Tomorrow is the last day of school, and that makes me very happy. I need to write and run and read and turn the page on this year -- get ready for a new year.

Setting sights on fall

I ran a little over 3 miles this morning, overcoming the usual stiffness and tightness and soreness to enjoy a good run. 32 minutes.

I now have my sights set on the fall and especially cross country season. I will be a volunteer assistant for the Wash boys. I am looking forward to working with Coach Harte and these kids. But first, I'll focus on having a good summer of running and preparation for a great next school year.

This weekend, I plan to run a 5K downtown. Maybe 24-25 minutes?

Running into summer

This morning was a great run, about 36 minutes around the track. Then I did 3-4 strides on the football field. I'm going to run a 5K downtown on Saturday, so I'm trying to be in top form. This follows 31 minutes down 218 toward downtown on Friday after school. I'm in a good groove. My legs aren't fully cooperating with me -- soreness in the Achilles, left knee, etc. But you know what? I'm 48 years old, trying to turn around the inertia. I was somewhat inactive with running for a good while. I'm probably doing something that is not natural on my legs, but it is going fine.

I did not get the Fairfield job and will not be a head cross country coach at a high school this fall. I am going for the Franklin MS job, which I hope to find out about on Monday, or I will help Coach Harte at Wash. Either way, I will be coaching runners in the fall. This was my idea when I decided to become a teacher -- being a coach is part of it. I have a passion and an expertise as a runner, and I want to share that with young runners. I will build my program piece by piece until I do get a head high school position.