Round and round at Wesleyan indoor track

I am so happy I ran today at the Wesleyan indoor track. Sure, it's 12 laps to the mile, and I probably ran 4 miles. But it was 36 minutes, steady pace, very little pain. I alleviated a little pain to my left knee and left foot by changing from a counterclockwise direction around the track to a clockwise direction after 10 minutes. So I ran the last 26 minutes that way and it was great. No pain. On some of the laps at the end, I was running around 7:30 pace. I concentrated on picking up my knees, letting the stride fall where it would naturally fall, and quicker turnover. Great form.

This was nice because I didn't have to battle slick streets and cold wind. I could finally run in shorts and T-shirt and feel free and fast.

The next 32 runs, and 135 miles, I want to build a good base leading into my 8-week preparation for the Drake Relays 8K:

For the rest of this week: Friday, 3 miles; Sunday (or Saturday at the UI track): 4.5 miles. (15 for the week)

Jan. 4-10: Tues, 3.5; Th, 3.5; Sat, 5. (12)

Jan. 11-17: Mon, 4; Wed, 4; Fri, 3; Sun, 5.5 (16.5)

Jan. 18-24: Tu, 3; Th, 4; Sat, 4.5 (11.5)

Jan. 25-31: Mon, 4; Wed, 4; Fri, 3; Sun, 6 (17)

Feb. 1-7: Tue, 4; Thu, 4; Sat, 6.5 (14.5)

Feb. 8-14: Mon, 3; Wed, 4; Fri, 3; Sun, 4.5 (14.5)

Feb. 15-21: Tu, 4; Th, 4; Sat, 7 (15)

Feb. 22-28: Mon, 4; Wed, 4.5; Fri, 3.5; Sun, 7.5 (19.5)

Then I go right into my 8K training schedule, incorporating some faster training.

Then I think I am going to try training for as fast a mile as I can run. I am excited heading into the new year.

Miles on shoes -- 73

winter running

My last three runs were 40 minutes, 23 minutes, and 36 minutes -- probably 9:30 ish pace in winter weather.

Miles on shoes -- 69

Steady run

Tuesday, I did another 36-minute run, about 3.8 miles or so. I felt fine -- it was around the trail and through Eastlake. A cold wind blowing as I was heading out, then with me as I was returning. I felt the slight groin pull as I was coming back -- just another reminder of my age. I think it will be rare that I don't feel a little pain as I keep on moving into my 50s, 60s, and 70s.

Miles on new shoes -- 58

Nice winter run

Today's run was great -- probably close to 4 miles, 36:30. I went out kind of quickly, on a hilly run around the trails around the high school. It was cold, with the wind blowing into my face. But I eased into it, warmed up going with the wind, and got into a great rhythm. I sort of slowed down a little, but it was a great run. It started snowing, and it felt outstanding. The important thing, my legs felt very good.

Friday, 3.35 miles in 30:45. 9:10 a mile.

Wednesday, I ran about 30 minutes.

Monday, I think it was another 3ish miles, 30 minutes.

Miles on new shoes -- 54

Cold run

I took two days off after my long run Saturday because I had a real sore left foot. Then I ran 20 minutes on the treadmill Tuesday.

Today, Thursday, it was feeling better and i went outside. We had a tremendous winter storm, so it was about 5 degrees outside, and i was running 10:15 pace over the ice and snow. 23 minutes outside, then 15 minutes inside on the treadmill.

Meanwhile, outside, I guess, but i don't know how, I developed a sore right groin. It really stiffened up after I ran. who knows. It's going to be a good time to take it slow and easy.

miles on new shoes -- 41.5

6 mile

I logged a very nice 6 miles today -- up Linden Drive, past Wal-Mart distribution center, left on Winfield Ave., left on Grand and home.

Mile 1-- 9:00
Mile 2 (edge of building before Alaniz) 8:42
Mile 3 -- (grassy spot between trailers on Winfield) 8:42
Mile 4 -- (Comfort Inn) 8:35
Mile 5 -- (just past median before bank) 8:48
Mile 6 -- Stop sign before you turn into Linden Heights 8:54
Total -- 53 minutes (8:50 pace)

It was real easy heading out, with the southwest wind. Then coming back, against it, was tough. Especially over the viaduct heading into town. As tough of running as I've done.

Everything feels pretty good -- the knee fine, the feet pretty good, although the right one was hurting a bit in the last mile.

Miles for week -- 14
Miles on new shoes -- 36

Cold half-hour on track

I ran 30 minutes tonight on the track. I was quite tired and it was cold and windy, so it was a good accomplishment. By the pace, about 9:15, I could tell I was tired.

Miles for week -- 7.7

Miles on shoes -- 29.7

Winfield Golf course on Dec. 1

Yes, it was about 50 degrees on Dec. 1 today, and I hit the Winfield golf course. Three laps (3.8 miles) plus another .6 or so for 4.4 miles. It was windy, so I just ran steady into the wind and tried to push the pace with the wind. It was a real nice run on Dec. 1.'

Miles for the week -- 4.4
Miles on new shoes -- 26.4

Feeling better

I woke up today to my foot feeling better -- just a little tender, but able to run. I did a warmup lap in the park, then ran a 1.2 miles down the airport road and back. I measured off a mile, which I ran in 8:23 going with the wind and 8:59 coming back against the wind. It felt very good -- the foot actually got better the longer I ran. It's a weird thing -- just some soreness near the achilles, but it doesn't get worse. It actually improves as I run, and then at some point, it will go away completely. I don't know if it is the change in shoes or what.

Then I ran 5 minutes back and forth on the soccer fields as kind of a cooldown for a 32-minute run. The 5K including the warmup was 26:30 -- which is outstanding, 8:33 a mile. My conditioning has come a long way.

Miles for week -- 14

Miles on new shoes --22

Turkey update

I ran 20 minutes on the treadmill Wednesday, the day before Thanksgiving, and just seemed like I needed to because I was hurting -- left achilles area and knee.

Then I rested Thursday to save up for a good run Friday. And it was real good. I ran 45 minutes -- probably averaging 8:30-8:40 pace for most of it. I ran on trails in West Des Moines as we stayed with Jenny. Very strong effort, but then the knee and foot(feet) sort of told me it was a little too hard.

I got up this morning and they were sore, but as I worked through the day raking leaves and taking a walk with Tammy, they felt better. Now, at 8:40 p.m., they feel good. So I think this thing will go away soon. Tomorrow, I think I will just run on grass -- a pretty easy effort -- maybe 30-35 minutes.

Miles this week -- 10.3

Miles on new shoes -- 18.5

2 runs

41 minutes saturday, then 31 minutes last night.

My feet and knee have been hurting a bit, so I'm going to kind of slow down a bit.

Run through light rain

I wore my new shoes (Saucony Guide 2) tonight and did a nice run of about 3.8 miles around the 2.5-mile path, into the park 5 minutes and back, then around the .3-mile block at home. It was about 35 minutes of running, some of it semi-brisk. Nothing too fast. My knee is still sort of acting up and I need to take it a little easier on it. The shoes felt good. I ran through a light rain, but there was little wind and just a bit chilly -- 45 degrees or so.

Miles on new shoes -- 3.8

Miles for week -- 6

Slow, soggy

I slogged through 23 minutes on the Winfield golf course. It was raining, the wind was blowing 20 mph and higher, and it was 40 degrees. A nasty night. I needed a short, easy night anyway. My legs are still feeling the effects of the 55-minute run, which followed the intervals at Old Threshers.

Miles on shoes -- 294

Miles for week -- 2

55 minutes

Saturday was a 55-minute run -- the 218-34-linden drive loop (3.4 miles) followed by the trail loop (2.5 miles) then around our block (.3 miles). So I am thinking I ran more than 6 miles.

The knee hurt a little, the left achilles area (it's not the achilles, it's the area to the outside of the achilles) hurt a little from Thursday. But it warmed up and it was fine. The pace was probably appropriate for a longer run (9ish plus). It was good to do.

Miles on shoes -- 292. Now I retire these from running. They were possibly the best shoes I've ever owned. I made some amazing strides with them. My sister Kim got me exactly the same pair for my birthday, so I start with my next 300 miles.

Miles for week -- 14.5

Tough workout at Old Threshers

Tonight I ran about 14 minutes as a warmup the long way to Old Threshers. Then I ran three 800ish repeats on the gravel path (starting at the bottom and winding up at the end of the first road). I think it must be 800 or so. It's kind of a switchback trail and uphill in a couple of spots.

My times: 3:50, 3:36, and 3:23, with a couple of minutes rest between each one. Nothing too great, but I ran pretty hard. I concentrated on keeping it smooth and even, but it was hard to, especially in the dark. The other time I ran this workout I ran 4:00, 3:48, 3:36 -- 10-13 seconds slower per run, plus I had less rest this time. This was Sept. 20 -- so almost 2 months ago. This felt good. Strong. I recovered pretty well.

I ran back (the south route) about 11:30, so the total time was 40 or 41 minutes.

4-4.5 miles. Total miles for week -- 8.5

Miles on shoes --286

Nice, soft, easy run

I stopped at the golf course at Winfield on my way home tonight and ran three perimeters -- about 4 miles. I felt a little stiffness, soreness from my run on Sunday and didn't push anything at all. Just tried to establish a nice rhythm. It felt great on the grass. Nearly 35 minutes.

Miles for week -- 4

Miles on shoes -- 281.5

Hard Indian summer run

Sunday, it was about 70 degrees and I felt strong. I drove out to the park, ran home, then back out -- 4.5 miles in 38:12 (8:30 pace). I ran the last half in 18:39 (or about 8:17 pace). Then I ran 3 x 80 yards at a controlled pace strides.

Miles for week -- 19.5

Miles on new shoes -- 277.5

Beautiful, hilly run

On a morning when it probably hit 60 degrees, I ran about 5.5 miles in 50 minutes. I started with a lap around the Mount Pleasant golf course, a very hilly mile, then took off for 15 minutes along old highway 34 going west. That half-hour covered 3.45 miles -- about 8:40 pace over a hilly stretch. Then I did another lap of the golf course. I ran it pretty slow, more of a cooldown, over the extremely hilly terrain.

As I suspected Wednesday, this represents a step up in my conditioning. I was running about 9:15 pace on such a run, then it dipped to 9:00. Now, I'm around 8:30 to 8:45. This is very exciting going into a great winter of running. What I need to do is keep up this great stretch and add some tempo running, 8:00 or a little faster, to keep me sharp.

I do want to get the long run up to about 80 minutes at some point this winter.

Tentative weekend long run schedule:

• Nov. 14 -- 55 minutes
• Nov. 21 -- 60 minutes
• Nov. 28 -- 40 minutes
• Dec. 5 -- 60 minutes
• Dec. 12 -- 65 minutes
• Dec. 19 -- 70 minutes
• Dec. 26 -- 40 minutes
• Jan. 2 -- 70 minutes
• Jan. 9 -- 75 minutes
• Jan. 16 -- 80 minutes
• Jan. 23 -- 40 minutes

I want to still make it 4 runs a week. Tuesday, Thursday, Saturday, Sunday.

Tuesday: Interval/threshhold work. Keep the pace smooth and steady. Don't sprint or go hog-wild.

• Warmup mile, 7:45-8:00 mile, 5 minute jog/walk rest, 7:45-8:00 mile, cooldown mile (threshold).
• 40 minutes Fartlek run (4 x 5 minutes at threshold pace).
• 2 miles steady (17:30) -- then 6xneighborhood-hill loop (2 miles) -- then 15-minute cooldown (intervals).
• Warmup 10 minutes to Old Threshers, then 3x800ish loop there in 3:30-3:40ish, with 3-minjute rest, then cooldown by running back (intervals).
• Same thing at Cedarcrest: warmup lap, 3 x 1st tee-to-green loop in 3:30-3:40, with 3-minutes rest, then cooldown by running another lap (intervals).
• Warmup mile, then 6x400 in 1:45ish, with 2 minute rest, then cooldown mile (intervals).

Thursday: 35-40-minutes easy, then 10 strides.

Saturday: Longer, 8:45 to 9:00 pace.

Sunday: 30 minutes.

Next week: Tuesday, Nov. 10: Old Threshers intervals.

Thursday, Nov. 12: 35-40 minutes easy, plus 10 strides.

Saturday morning, Nov. 14: 55 minutes.

Sunday morning, Nov. 15: 30 minutes.

Miles on new shoes -- 273

Running easy

If I ever achieve the success I am trying to achieve, I might look back on tonight as a breakthrough. It wasn't a real quality run -- but I felt light, I ran easy, with no pain anywhere. I ran at a good pace -- about 8:30 on a medium run of 4.5 miles. I took two laps of the perimeter around the track, about a mile and a half, and then ran about 3 miles on the track. At one point, I was running 2:04 laps (8:16 pace) pretty easy. That is an indication that my conditioning is reaching another level. I plan to have an awesome winter of running.

Miles on shoes -- 267.5

Excellent run

Tonight was great. It was about 50 degrees, near dusk, and I took off around the bike path around the school and home -- then up Linden Drive to the Hy-Vee road and back. I ran about 45 minutes -- steady for the first half, then a 7:58 mile (mostly uphill) headed up Linden Drive, then I eased back down the hill. About 5 miles. I was inspired partly by the state cross country meet on Saturday, where Jake ran his guts out and got 11th in class 2A.

Friday night, I got home and ran 32 minutes through a terrible wind. Some nights, like tonight, I feel 35 or 40. Some nights, like Friday night, I feel 50.

Miles on new shoes -- 263

Motivated

I was thinking of our top runner -- and the top runner in the state -- tonight as I ran 38 minutes up to the park and down the road past the airport and back. Sam broke a bone in his right foot and won't be able to run at the state cross country meet Saturday. It is extremely sad.

I am motivated and I felt it tonight, especially on the way back. I was running sub-9s as I returned to town. I want to have a great winter of running so I can hit the ground running come spring. I want to run the Drake Relays Ont he Roads 8K in April, then hit the track and get ready to run a mile on the track next summer. Then do my fall routine, do some good mileage and get ready to run a 21-minute 5K at the run for the schools next summer.

Monday night, when I got home from districts, I ran the 2.5-mile loop around the school.

Total miles on new shoes -- 255

Back after a week

I took a week off to heal some minor hurts, and ran yesterday. I had lost a little conditioning, but felt good in a 37-minute run. I'm committed to having a good winter of running.

4 miles.

Total on new shoes -- 249 miles.

Run for the Schools

I ran the Run for the Schools race in 23:17 -- not my goal, but hey, I'll take it.

I went out quite fast, staying with Will Harte for the first mile in 7:05 -- probably a little too fast, but hey, I wanted to see what I could do. I wouldn't have hit my goal if I didn't maintain that pace.

My second mile was 7:37 -- 14:42. Then my last 1.1 miles were in 8:35 (7:48 pace). Overall, my pace averaged 7:29.

You know what this is? A place to start, that's what it is. I was a little disappointed in my time, but it's OK. As long as I am running, I am doing great.

I have some nice plans for next year. First of all, I'm going to make the run for the schools 5K my championship race every year. Maybe I can train, do some speedwork, find a mile race and run as fast a mile as possible over the summer, then build back up with some mileage for a fast 5K in October. That can be my routine.

I had thought about taking another month to run a fast mile, but I don't think I will. Part of it is, I want to start over and do this right. I need to lose some weight. I'm at 175, and I need to probably cut 10 pounds. The other part is, I'm hurting a little. This hip-butt issue is painful -- I need to rest it and get it feeling better. Then I'm feeling a little tenderness to the sides of my Achilles -- not the Achilles themselves -- on both feet. So I need to back off, get some rest, gain some strength, lose some weight, do the right training.

Next year, I hit the 50 age group, and to safely run in the top 5 in Iowa City I need to hit 21 minutes. So that will be my goal. And if I do this right, I should be able to make that.

I was inspired yesterday by my middle school kids. They all did great, some had good meets, some off meets, but they learned a lot, ran with other kids, and I think had a good time. I hope I kept them inspired for cross country for a long time.

Miles on new shoes -- 245

Ready or not

Wednesday was my last run before Sunday's race. It is Friday now. I ran 29 minutes -- just out and back to Columbus City. I felt really stiff, especially in the hip-butt area, from Monday night's run.

Last night, Thursday, I played ultimate frisbee with the kids -- drizzly, cold night.

We'll see how far my training can take me. Now I have a cold, but hey, that's how it goes. I was going to run tonight, just a jog, but this cold and Brooklyn are here, so it's kind of hard.

I'll jog around the state middle-school course tomorrow and see how the kids do in that meet. I'm really looking forward to this. These students have been fun and they have worked hard. I couldn't have asked for a better group of kids as I started my Columbus career.

Miles on new shoes -- 241

Tough, hilly run

Tonight I ran 4.4 miles, very hilly, from the school to the golf course, two perimeter loops of the golf course, and back to the school. I ran it in 40:14, or about 9:08 a mile, which I didn't consider too shabby for this hilly of a run. That includes about 8:45 pace coming back -- which is the big hill on Spring street or whatever that road is.

Now I will kind of taper down for Sunday's Run for the Schools. My butt-hip is still sore -- but I do get loosened up. It hurts, but I am not damaging it further by running hard. I can tell that. I still think I can get close to 22:00 on Sunday. That would be 7:05 pace. Tough, but do-able.

Miles on new shoes -- 238.5

Columbus Day 5K

I ran the Columbus Day 5K today in Columbus Junction. Time: 23:18. I am pretty happy about that. I will be running the Run for the Schools in a week, and I think this was a good workout for that. I know I will run faster.

It started downtown, and we ran up the Second Street hill -- tough start. Then we ran past the school, to Orchard Lane, around that neighborhood, out Flatiron and back on Colton, then wind down to the park and a loop in the park, back out and take a right at Second Street and down the hill. I passed Taylor and Caitlyn about at the school.

It was cold -- 32 degrees -- and after the run it started snowing. But I felt OK, other than I had to go to the bathroom part of the way in. That may have slowed me a little. Left lower leg down by the Achilles was hurting just a little, right hip-butt area was hurting, but it was OK. I was going fast and feeling competitive.

Last night I ran 15 minutes on the treadmill.

Miles on new shoes -- 234

Tough workout

I started with a 1-plus mile run to the Chatauqua Park and back to the school. Then I played a little basketball with the middle-school kids.

Then I decided to do a speed workout, and i was a little unsure about what to do before I started. But I got to the track, did 4 x 300 with a 100 jog rest between 300s.

1:12
1:15
1:11
1:12

Then I decided to see how fast I could run a mile, trying to hit 7 minutes. I ran the 400s in 1:41, 1:46, 1:44, 1:45 for a 6:56 mile. It was very tough, leaving me to really wonder if I'm going to be able to break 22 minutes for 5K. But then, I had run a lot before, so I wasn't exactly rested.

229 miles on my new shoes.

Semi-hard 3-mile cross country

I ran the Cedarcrest cross country course before the Columbus Cross Country meet today in 24:33 -- about 8:31 a mile. I ran it semi-hard -- not all out or not a jog. It is very hilly and I try to push the hills fairly hard. It felt good. Then I picked out a 25-second incline -- 100 meters? -- and pushed it 5 times and joged back.

My weird pain on my right side is more of a hip-butt pain -- not a hamstring. When I push it, especially on hills, I feel it a little. I think for the next few weeks I just make sure I get rest, and it will be fine.

3.3 miles.

226 miles on my new shoes.

Easy run around MP trails

It was a nice, easy 38-minute run this morning around the trail around the high school, then around the trail in Eastlake Park and home. Probably a little over 4 miles. It felt nice on a 49-degree morning -- even though my right hamstring was a little tight. It loosened up as the run went on. I believe i'll be able to make it through the Run for the Schools 5K without hurting it badly.

4-ish miles.

for the week -- 18 miles

Miles on new shoes -- 222.5

Golf course runs

We went out to Cedarcrest again today and I ran an awesome set of intervals.

9:30 warmup (1 mile), followed by 4 x from clubhouse to corner green and back (not quite 800 meters?):

3:25
3:22
3:17
3:19

Followed by a 2-minute jog and rest between intervals. I am hoping it is 800, but I don't think it can be quite 800. It was a good strength-building run. Then a 6-minute jog cooldown.

Tuesday, I ran three times around the perimeter of Cedarcrest, about 3 miles, in 30 minutes.

Total miles for the week -- 13.6.

Total miles on new shoes -- 218.5

Longest run yet

6.4 miles today in 8:57 pace.

I parked at the church, ran through town past wesleyan, past the Mount Pleasant refuse facility, past the lumberyard, and to 218 south. Ran back into town, into the first exit, then to the road just ebefore Wal-Mart and took a route. I connected with the road that leads back to the road I started on, and ran back to the church.

I ran quite well -- pretty steady. The only problem was the blister(s) I developed. I can't wear the New Balance socks anymore.

Miles on new shoes -- 211.5

Morning run

I got 2 days rest after my 1,000-meter workout, not exactly by choice but I could use it. I would have run yesterday, but I got home and watched my beautiful granddaughter while Tammy was taking a class toward her master's in Burlington.

This morning, I got up at 6 before the baby was up and before Tammy took off to class. I ran 41 minutes around the high school on the bike path and then around the 900-meter grass loop twice and home. Pretty easy pace. It was good to get back out there.

After I run the Iowa City 5K, I'm going to take 4 weeks to get ready to run a mile as fast as I can. I like the Runner's World The Solid Mile plan.

Plans for next week, etc.

I think I'll try to run Sunday, maybe 45-minute fartlek.

Monday -- Off/Iowa City for the CCA cross country meet.

Tuesday -- Easy/30 minutes.

Wednesday -- Completely off

Thursday -- 5-minute warmup, 16 x 300s on the track, with 100 walk rest, 78 seconds, 500 cooldown.

Friday -- Off

Saturday -- 55-minute run.

Total miles on my new shoes -- 205

1,000-meter repeats

Today was sort of a breakthrough day. Of course, with a nearly-50-year-old body, breakthroughs are more like trickle-throughs. Nothing comes suddenly or easily.

I ran 15 minutes with the middle school kids, then played a little ultimate Frisbee. Then I tried to attack the track with 1,000-meter repeats. The goal was to hit 4:24 on every one (22-minute 5K pace) with a 200 walk to the starting line again (about 3 minute rest).

The result:
4:15 (3-minute rest)
4:23 (3-minute rest)
4:20 (a longer rest to go to the bathroom and get a drink).
4:24 (a little longer rest, wondering if I could make it the last one).
1:42 for 400. My lower leg (right?) started to cramp a bit, and I immediately stopped. It doesn't feel sore now, 2 hours later, so I think I'm OK. I'll completely rest tomorrow.

So it was 19:04 for 4,400 meters. 6:58 per mile.

OK, so if I can do this on Oct. 17, I'll run 21:39 -- and be the happiest person in the world.

4.5 miles tonight.

Yesterday, I warmed up with the middle school team as it got ready for the Mount Pleasant meet. A half mile, plus a little bit more. It was a fun night of cross country -- the kids ran their best, with Taylor 2nd, Eli 5th, Angel 9th, and everybody running so well. Then I was further inspired by Sam and Jake and Ruben and the boys as they won another meet. This is a fun tradition to be part of -- I'm trying to inspire those younger kids to be a big part of this.

Monday, I ran 2.1 miles -- the cemetary loop -- in 20:20.

Total for the week -- 7.3 miles. Total miles on the new shoes -- 201.

Threshers run

41 minutes -- 14 minutes to Old Threshers (on the new road), then three half-mile-ish tempo runs (4 minutes, 3:48, 3:35), with a 4-minute rest between.

I am feeling better while running than I have in the last 15 years, since my marathon. And even then, I was hurt often. Now, I am not experiencing an injury that gets worse the more I run. i have finally found a good, productive zone.

And I am running smart, too. I can't imagine doing things better than I am. Harder, shorter intervals last Wednesday, rest Thursday, 51-minute long run Friday, rest Saturday, 41 minutes with some tempo running today. I am stressing a different aspect of my conditioning each time. Plus the rest is invaluable.

Tomrorow, I will run a couple of miles with the ms kids, then Tuesday I will jog around on the Mount Pleasant course cheering for the Columbus runners. Then Wednesday, I will do another track workout (maybe 4 x 1,000 meters in 4:24 -- hopefully 5 of them).

4.3ish miles today. 18.5 miles for the week. 194 miles on the new shoes.

Beautiful night

I ran 51 minutes around Eastlake Park -- after walking 20 minutes with my beautiful wife. It was a great night, 70 degrees and 9-minute pace. It was just what I needed.

5.7 miles.

Miles on new shoes -- 189.5

A little short on intervals, but hopeful

I ran a mighty tough workout tonight. It was a mile warmup, plus about a half-hour of ultimate Frisbee and soccer at the park in CJ (with the jh kids).

Then I got to the track and decided to run the 500s in 2:12 with two-minute rest.

I got started in 2:06 and actually tried to slow it down, but I stayed in the 2:05-2:07 range. I managed six, but then my knee started hurting and I really was spent. I need to try to extend these intervals a bit from now until Oct. 18 -- Run for the Schools.

Six 500s: 2:06, 2:05, 2:05, 2:05, 2:06, 2:07. I was hitting the 100 in 23 and 400 in 1:40 almost every time. I like my consistency, but I need to get a little tougher to be able to finish -- and a little faster.

If I could finish this workout -- with 10 of them -- I would feel confident I could run my 5K in 22.

Probably 2 miles of running before the track, then 3,000 meters (1.86 miles).

3.8 miles total -- 183.8 miles on my new shoes.

Cruising

Another excellent run tonight. I ran with the JH kids to Economart in downtown Columbus Junction and back (2 miles), then to Eli's house and back (another 1.2 miles). This was in about 8:45 pace. Then after I said goodbye to the kids, I went out to the track for another 12 minutes. This had to be another 1.4 miles, because I would stride hard on the straightaways (on the football field), and ease up on the curves. Altogether, 4.6 great miles.

I can say this clearly. I feel better than at any time I've been running in the last two years. I have no achilles pain, very little knee pain, and I'm able to push my runs to a point where I believe it will pay big dividends.

Miles on new shoes: 180

Another interval idea

3 x 1-mile (with 2-3 minutes rest) in 7-minute pace (next wednesday?)

So this week:

Monday -- 4 miles fairly easy (kids will be running 25 minutes).
Tuesday -- rest (kids doing 50 x 100).
Wednesday -- 10-minute warmup, 10 x 500 in 2:12 with short rest, 10-minute cooldown. (kids doing 1 mile and playing a game).
Thursday -- rest (to Fort Madison for cross country meet).
Friday -- Do the new course + extended part = 6.4 miles.
Saturday -- rest
Sunday -- 5 miles.

Big day of running

We went up to a cool cross country course near Benton Community in Atkins. The trails are awesome, with tree-lined protection from the sun and a soft, grassy, or dirt running surface. The middle school kids did great -- I was never nervous and felt very proud of them. In 1 1/4 miles, it was Eli 7:55, Angel 8:25, and Christian 8:55, Taylor 8:25, Kassandra 9:10, Kylie 9:13, and Claire 10:41. It was awesome. All finished in the top half, except Claire. Eli was 6th and Taylor 7th, I believe.

The varsity boys ran tremendous, getting second to Tipton. The key was Ruben, who was third in 18:20. A great breakthrough performance. This season is going to be fun.

Then I came home, inspired. We had eaten McDonald's (quarter pounder with cheese, fries, diet coke), but it was like I wasn't fazed. I ran the new 4.8-mile course in 43:44 -- 9-minute pace.

That, combined with about a mile this morning in warming up with the kids and running around the course, made a 5.8-mile day. It was great.

total miles on new shoes -- 175.

Interval idea

Sometime next week: 10 x 500-meters at 5K race pace, with two-minute rest.

So these should be about 2:12. for a 22-minute 5K.

Then I'll do 5 x 1000 with 2-minutes rest in 4:24, maybe the week after that.

2 promising runs

Tuesday, about 13 minutes with the junior high team -- to the park and back.

Then on the way home I ran the Winfield golf course perimeter twice. About 23 minutes. So a total of 36 minutes, including a couple of pretty tough surges on the golf course.

4 miles.

Today (Thursday), I ran a total of 38 minutes. 24-minute "indian" run with the junior high kids. A little with the slower group, then a tough 12 minutes or so with Eli, Angel, and Taylor. They worked hard, and I worked hard. Some very good surges of running. Hot-cold style. Then I finished with about 14 minutes on the track, usually sub-9 pace.

4.5 miles.

Total on new shoes --169.5

Six weeks to Run for the Schools 5K

Six weeks to the Run for the Schools 5K. My goal is 22 minutes. Here is my plan:

Tuesday, Sept. 8 -- 35 minutes or 4 miles, fairly easy, plus 5 strides.

Wednesday, Sept. 9 -- Off

Thursday, Sept. 10 -- 40 minutes, fairly easy, plus 5 strides

Friday, Sept. 11 -- 6-mile long run on new course.

Saturday, Sept. 12 -- Easy warmup with middle-school team. Then kind of run around watching them, cheering, and getting splits, easy cooldown with team.

Sunday, Sept. 13 --1.5 mile warmup, 5 x hill, 1.5-mile cooldown.

Good week

It started today as a run around the high school on the trail. But I felt very good -- the knee was feeling little pain. So I ran the hills hard, then when I got back home, I decided to run back up Linden Drive to the mile mark and back. I ran a total of 41 minutes, including 8:30 the last mile and even faster pace as I was progressing through the hills. 4.5 miles.

I mapped out a good course. Either 4.8 miles or 6.4 miles. To the park the long way, but keep going until I get to a gravel road that goes to the Interstate south of the high school. Follow that all the way to Grand, take a right and if I go right home, it's 4.8 miles. If I go left at the intersection after the high school then run out and back past Old Threshers, it's 6.4.

Saturday, i was at the Central College Cross Country invitational and saw some great cross country. Our Sam Chaney won and Columbus finished a respectable sixth as a team. Marty Gingerich ran the 6K college course in 22-something. I did a little running. Probably 12 miles for the week.

Friday, a good night of running on the fields in Eastlake, including five laps on the 900-meter grass trail. Those laps were from 8:40 to 8:20 pace (4:50 to 4:39). 4.7 miles.

Wednesday, 1 mile with the middle school runners, then we played ultimate Frisbee. 1.3 miles.

Tuesday, maybe 22 minutes of running. Ran on the cowpath road, then went up to IMS and ran and followed some of the kids. 2.5 miles.

Monday, 27 minutes of running. 3 miles.

Total on new shoes -- 161 miles.

IC run

I ran 43 minutes today at Alyse's house, down Scott Boulevard, around Scott Park, and back. Probably 4.5 miles -- up hills, down hills, on grass. It was a good run. Ran against a fairly stiff north wind coming back.

Wednesday, the junior high kids had the day off since it was raining. I wish we would have had practice. But I ran 40 minutes, 20 on the track at Columbus, then 20 through Columbus City and back.

Monday, just 15 minutes -- a mile and a half. I had the good run the day before and my knee was hurting enough that I thought I'd better stop.

10.5 miles this week. Total on my new shoes -- 144

Plugging away

Today I ran 46 minutes around the soccer fields at Eastlake Park. It is amazing how fickle this knee can be. Today there was very little sign of pain. I threw a couple of fast laps in there -- one 5:03 and one 4:45. I felt great. 4.5 miles.

Friday, it was 48:30. That was an easy run after a tough day of school. About 5 miles -- down to the track, a lap in lane 8 at 9:20 pace, and back. I probably averaged 9:25-9:30. The knee was painful the entire run.

Thursday, I ran with the rambunctious middle school kids. About 18 minutes, two miles. They want to go off in a sprint, and I need to make sure they are able to pace themselves for a longer stretch of running.

11.5 total miles. Miles on my new shoes -- 134

Fast tempo

Monday, I ran with the Columbus cross country team. 4 miles, "tempo", which Coach Jay described as somewhere between a jog and a sprint. I told Mike I was going to try to run with the 8-minute-mile group. Well, I didn't run with those boys -- they went much faster. But I did run 8-minute miles. I made it in 31:47 -- 7:57 a mile. I ran 15:42 for the first two miles, or 7:51 pace, and 16:05 coming back -- or 8:02 pace. It was great that I could run that well. I was hurting, but it felt great to be able to do that.

It portends a faster 5K for me. I've got to be able to run 22 minutes or so, which I'm going for this October in Iowa City.

Now, tomorrow, I will be running with the middle school cross country kids. Coaching them, trying to start them to a lifelong of running.

Miles in new shoes -- 122.5

Update

Today was a surprisingly good run. It was 4.6 miles, up and back to the First United Methodist Church. The 2.3 going was in 21 minutes, 9:09 a mile, with little pain to the knee. The 2.3 returning was in 20 minutes, or about 8:42 pace, which was very smooth. I'm getting stronger.



Yesterday, I ran about 2.5 miles after school in Columbus Junction. I ran with some of the girls on the cross country team, and we went kind of hard into town and then back up the hill. Then I ran 5 more minutes on the track. So the fact that my knee was OK today was a real plus. The knee doesn't get worse -- there's always a weakness and a bit of a pain. some days are worse than others.



One day after school early in the week, I ran about 4 miles -- 38 minutes -- up through the park and back. I was extremely tired but made it.



Last Sunday, I was going to do 7 laps of the grass 900-meter trail in the park, with a stretch of fartlek every lap, but only made it about 4. It was very hot and I was dehydrated. Truly a tough run. About 3 miles.

Total miles on new shoes -- 118.5

1,000s

I had a good tempo workout at the track. Started with a 15-minute warmup, then I wanted to run 3 x 1,000 meters at about 4:50-5:00 (or high 7-minute to 8-minute pace). I feel like I need to improve my guts in the middle to late in the race. I started fine at Winfield (7:26 first mile), but then fell off to about 8:00 the rest of the run.

My planned times for the 1,000 meters felt a little too slow. So I ran the first one slightly faster than planned -- 4:42 -- and felt great. I took a 1:40 rest, then did another one in 4:32 (7:18 pace). That was a little tougher and took a bit longer rest -- maybe too long. My last one was in 4:16. I started at 47, then ran a 1:38 400, second 400 in 1:45, trying to slow down and just get in a good rhythm. My last 200 was 53. I was hurting at the end, but the 6:50 pace felt really strong. My goal is to be able to get 5 of those with little rest, and I think that would give me a 22:00 5K.

After a 12-minute cooldown, it was 4.5 miles.

Miles on new shoes: 104.5

Sluggish run

I ran 53 minutes, 5.5ish miles -- kind of slogging through it with a sore knee. Most of it on the track, perimeter of the track, and about 16 minutes in the neighborhood around there. I was averaging about 9:20 pace.

I'm going to change things up slightly for the morning threshold workout. Instead of 2 x 1 mile, I'm going to do 3 x 1,000 meters in 4:50-5:00. Try to take about 2-3 minutes between intervals.

Miles in new shoes -- 100

Winfield 5K

The Winfield 5K went fine today -- 24:30 -- 2nd place in my age group. Not nearly as fast as I had hoped (22:00), but, hey, I'm still running and feeling good. No pains to speak of. Oh, my knee hurts a little now, but it is something I will be living with. That's what I need to keep in mind -- I'm out there living a healthy lifestyle. My times will come down as I persevere through this. Nobody ever hands you anything in running -- you earn everything. And I can honestly say now that it gets tougher with age. But that's OK -- if it were easy, it wouldn't be worth doing.

My miles were 7:26, 8:04?, 8:57 (8:08 pace) or the last 1.1 miles. Good pace, certainly challenging for me, pretty balanced. It was a nice course, a couple of challenging uphills, but not bad.

I'll keep increasing the mileage -- try to hit 25ish? a week (I'm at 18 now). And do some longer intervals -- maybe two mile repeats this week in 8:00 each (with 2 minutes between repeats).

So maybe it can go this way this week, August 3-9:

Monday -- 5ish miles, 9:00-9:20 pace.

Wednesday -- Mile warmup, 2x1-mile in 8 minutes, with 2 minute rest between repeats, 1.5 mile cooldown (4.5 miles).

Friday -- 3 miles fairly easy, 9:15 pace, then throw in 4-5 20-second strides.

Saturday -- 4-4.5 miles, throw in some fartlek, about 5 surges or so.

Then the next week (Aug. 10-16), try to hit 6 miles with a long run -- I'll run two days with the Columbus team. I'm thinking another run could be interval pace 1,000s (4 x 1,000 in 4:40 or so -- I don't know about rest).

Then the next week (Aug. 17-23), not quite as long on the long run, but try one day of shorter interval reps (5-6 400s in 1:45ish to 1:50).

Then the next week (Aug. 24-30), up the long run to 6.5 or something like that.


Miles on my new shoes -- 94.5

Golf course repeats

Today I went to the Winfield golf course and had a nice speed workout. I ran the perimeter one and a half times (18 minutes) to warm up and then measured off what I think was about a 400. I ran it 5 times, jogging back to the start each time. Times: 1:58, 1:50, 1:46, 1:43??, 1:44. I'm starting these off a little slow each time I do repeats. I think I'm not quite sure how it feels to run fast yet. But then I'm settling into a good pace that I can maintain. This actually might have been longer than a 400 -- it seems like it because the effort I gave was closer to the 1:32 I ran on the track last week. It was definitely faster than what I envision to be my 5K pace. But it's all good. It was a good workout. I feel like I can give a strong effort now and have some reserve left over. I ran a total of 44 minutes, including cooldown. Total miles: about 5.

Miles on new shoes: 88

Long run

Today I ran my longest training run so far -- 5.65 miles, to Wesleyan and back. I made it in 52 minutes -- about a 9:03 pace coming back. It was fine, just steady for a warm (80-degree, high humidity) morning. This is exciting because I'm feeling no pain and running strong and easy.

Friday, July 24 -- A little over 3 miles, easy (30 minutes), on the track and around the perimeter. Kind of a recovery run from legs that are a little weary.

Thursday, July 23 -- About 4 miles (36ish minutes). I was quick and full of energy on the hills of Old Threshers for the first 20 minutes or so, then kind of took it easy toward the end.

Total miles on new shoes -- 83.

Speed workout

After a mile warmup, I planned to run a ladder workout: 800, 600, 400, 600, 800. I made all except the last 800. Times: 3:21, 2:25, 1:32, 2:26. I wasn't that disappointed about not making the 800 -- I simply don't quite have the strength yet. It was about 4 miles total.

But I do figure I might be on about 22-minute 5K pace right now.

Miles on new shoes: 72.5

Post Pre run

I ran an easy two miles on Friday, July 17 at our campsite in Twin Falls, Idaho, sort of a recovery run from the harder run in Eugene on Wednesday.

Then the day after we got home, Sunday, I ran 5.4 miles -- out to Eastlake and back. It was about 9:07 pace, including 8:55 or so coming back. I'm making very good progress.

Miles on new shoes: 68.5

Eugene

I ran on Pre's Trail on Wednesday, July 15. It is a little over 4 miles and I made it in about 36 minutes. I ran hard for 30 minutes. A message that kept repeating in my mind as I ran was: Give it a hard effort, the way Pre would. That carried me.

It was a 90-degree afternoon in Eugene -- very warm, but not humid. I had not drank enough water on the 300-mile trip from Bellingham, Washington, to Eugene, so I was probably a little dehydrated. The trails were neat and soft and almost spongy with wood chips. The distance was about 4 miles. The surroundings were beautiful. At times, I ran through a tunnel of trees. At times, I had the Willamette River at my side. The trail was rarely straight; it wound around the countryside in Alton BAker Park and had little ups and downs. It was beautiful and fun and I was in awe that this was once the place where Pre ran.

It was just a late add-on to our trip to the Northwest. We were going to Bellingham, Washington, to visit my daughter Megan. Then we decided that, on the way back, we would visit Eugene, Oregon, before we took a different route home.
Eugene, Oregon. Track Town USA. It is the place Steve Prefontaine made famous.

Pre-Pre running

As I sit in Bellingham, Washington, I think about how great the runs I've had on this trip.

-- 41 minutes, probably 4.2 miles, in Sheridan, Wyoming. I went out and back on a county highway, with nothing but cows, pickup trucks and ranches surrounding me. It was flat, a good surface, and it went well.

-- 42 minutes, probably 4.5 miles, on this beautiful intercity trail in Bellingham. It runs along the bay, and it is simply beautiful. I love this area, near the old Fairhaven community. I ran one two-mile stretch in about 17:58 and felt very good.

-- 30 minutes, about 3 miles, from the hotel to my daughter's house in downtown Bellingham. I kind of slogged through it yesterday morning, but it was good to get out.

-- Today I went 45 minutes on the trail, and it felt like I was actually a competitive runner. It was drizzly, 55 degrees, I wore my North Face jacket and shorts. That is my kind of weather on my kind of running surface -- gravel trail, at times over a wooden bridge and concrete bridge. If the mile posts were accurate, on the first half of the run I ran a mile in 8:14, and on the second half, 7:36. I simply felt strong and light and loose and quick.

I will rest tomorrow, as we visit Vancouver, then on Wednesday, we will get to Eugene, where I will run on Pre's trail.

Going on vacation

I had a good run today, mostly because it was two in a row. It was twice around the soccer fields, then twice around the 900-meter grass trail. then home. About 3.6 miles in 33 minutes, and about 8:45 pace the last few miles. The best thing is there is no pain and running easy.

Now we're headed out West to Washington to see Megan. I'll keep up my running schedule, including a run on Pre's trail in Oregon next week.


Miles on new shoes: 38.5

Good week

Tuesday, June 30: Just two miles in Old Threshers, real easy. Felt kind of achy and not in a running mood.

Thursday, July 2: 38 minutes. I ran on the track and the perimeter 3/4 of a mile or so. Just warmed up about 20 minutes or so, then threw in four 400s. I started what I thought was pretty hard, but it wasn't: 1:52. Then jogged a 400 and ran one hard, three more times. 1:47, 1:42, and finally 1:37. Leg speed -- and this knee, which I really need to figure out how to run fast on -- kind of hold me back on these runs. But I'll keep doing them until I get them right. Next time, I should run four 400s at 1:42 and below.

Saturday, July 4: This was just a real feel good run. I was out at Eastlake Park, and I started out feeling pretty good. Running easy on the grass of the soccer field and 900-meter grass trail. It was spitting rain, humid, and the grass was spongy. I pushed one grass loop in 4:52 (8:40 pace).

Then I got back to the soccer field/driving range and was going to do one loop, but my legs felt so light, and the effort felt so easy, that I took a couple of loops. I ran 38 minutes, feeling great, and then did four 20-second strides (about 80 yards). It was an awesome run.

Miles on new shoes: 35

5.2 miles

A very nice run -- 5.2 miles, to Eastlake Park and around the grass trail and back. I ran it in 47:25, or 9:07 average pace. That includes an 8:49 mile in my last mile. It hurt a little, but I showed great perseverance and strength and composure. So for the week, I ran 15 miles.

I'm doing very well. I think I'll do something shorter in the next few days, then maybe Fartlek at Old Threshers.

Total miles on new shoes: 25.

Tempo run

Went to the track and warmed up for about 13:30, then ran six laps in 12:10, sort of a steady state tempo run. It was very encouraging. I was thinking I would run about 8:30 pace for 2 miles, but I did 8:07 pace for 1 1/2 miles. Then 3/4 cooldown. A good midsummer workout -- probably 80-85 degrees and sunny.

Total miles on new shoes: 20

A little faster

About 33 minutes with two faster 900-meter loops on the grass path toward the end. I ran one in 4:20 (normally about 4:55-5:00) and one in 4:03 (about 7:15 pace). It was quite warm and I scaled back the pace over the other parts of the run.

This was a good workout. I can't say as I am burning things up, but I am managing to train a little faster while not hurting myself any further. The knee is still sore, and I keep doing my exercises -- straight leg lifts. At times I think they are doing well, and sometimes I don't think so.

I just kind of believe that when I get back from vacation, I will be able to do the winfield, or west point, or salem run in 22-23 minutes, then shoot for a fast 5K -- 21 minutes? during the fall. Maybe that would be a good goal -- 21 minutes before I turn 50.

Total miles on my new shoes: 16.5

Longer run

I ran 4.65 miles this morning before it got tremendously hot. It was probably 75-80 degrees and very humid after more rain last night. I ran this in 44:45, or averaging about 9:30ish a mile. That includes 9:15 coming back, after I was warmed up.

It was a good run, for the purpose of building this aerobic capacity, which will help everything. There is some soreness in the knee and achilles area, but it's kind of typical for any run I do.

Eventually, these longer runs will be easier -- and I'll do up to 6-7-8 miles. But I don't feel like I have to do high mileage. I don't like it, my body doesn't do well under it, and this kind of run serves my purpose of building aerobic capacity.


Total miles on my new shoes: 13.5

Hilly run

Today I got good confidence booster with my run in Croton. It was a low-key run, about 3 miles, and probably the hilliest course I've ever run. There was one huge hill leading into the timber, then narrow, muddy trails with tree roots sticking out in the timber. It was extremely hilly. I ran 24:30, and finished second in my age group (40-49). Best news yet, I didn't aggravate any pains and felt pretty good afterwards.

I want to run one more race this summer, perhaps the Winfield 5K. For that run, if it's flat, I think I can break 23 minutes. This is a good start for me. Then going into the fall and winter, I can simply just get stronger.

Saturday run coming up

The Croton run is Saturday. This week, I've had a good week of running.

Saturday, I ran 23 minutes on new shoes. Saucony Guide 2 -- I just figure, if it ain't broke, don't fix it. This was sort of an easy run on the track.

Monday, I ran 32 minutes on the soccer fields -- etc. at Eastlake. This was very good, in which I pushed it over some longer stretches on the grass. I was probably clipping along at 8:30 pace during parts of this.

Wednesday, 33 minutes on the track. I threw in a couple of surges -- a 4:00 half at one point. The knee really needs a good warmup, very easy start.

Approximate miles on my new shoes: 9.

Moving toward a 5K

Today I ran a total of 37 minutes including warmup and cooldown. I threw in a couple of 800-meter surges on the track -- about 4 minutes and 3:47.

I'm guessing I can run around 23 minutes for a 5K, which is a place to start. Next Saturday, I plan to run a 3-mile race -- sort of a cross country-type race on trails, etc., in Croton, Iowa. It seems like just the right race to get a gauge of where i am after six months of running.

Colton and Jordan ran, too. It will be nice to get together a couple of times a week this summer with those guys.

Building

I had two outstanding days of running Sunday and today. Sunday, I got up at 6 and ran in the rain for 38 minutes on the Mount Pleasant Country Club golf course. It felt outstanding, just running in the rain. I ran three loops of the course, about 10 minutes each, then down the road and back for 7 minutes. I am in pretty good cardiovascular shape, and that was a good test. I was going up and down the hills and handling it pretty well.

Today, I ran on the track with Colton. He is a good kid who I think, if he sticks with the plan, can run an excellent 800 next spring. I ran 20 minutes before he got there, then 20 minutes with him, most of it on the track. Then I ran a couple of 120-yard strides.

Speed workout

I ran with John Feehan on the track tonight -- my first speed workout. I warmed up a mile, then 3 800s -- 3:28, 3:22, 3:26 -- then a cooldown mile. It was hard, but it was good to run well. My knee and soft tissue near my right achilles are a little sore. But I will take a day off, then run an easy day.

Starting summer fine

Last night I ran 40 minutes in about 9:10-9:20 pace. Things feel real good. I am getting ready to run with and coach the middle-schoolers in my new job at Columbus. I want to be able to run with the kids and also get ready to run a road race this summer.

Longest run

Tonight, on a beautiful, windless 70-degree night, I ran 4 miles. It took me about 39 minutes, but it was good to run it. I've been pretty steady about my running. About 4 times a week, usually 30-ish minutes, so it was good to get this in.

I have an appointment June 4 with Dr. Novak, and hopefully we'll begin to get this knee feeling better.

I have some kids running at the district meet tomorrow. Our best bet is freshman Madison Roth in the 3,000 and 1,500 meters, and anchoring the distance medley. She will most likely make it in the two longer runs and we hope in the relay.

Good changes

I'm doing a good amount of running, and having fun with it. My health seems to be getting a little better. I have very little problems with my Achilles tendons and the soft tissue around them. Those things seem to be OK now. I ran 3.5 miles in 32 minutes tonight, the grass trails in Eastlake. That is going to be basically my home field. I really enjoy running out there. I don't like the pounding on asphalt or concrete. I can't run that way all the time. The other thing I need to keep in mind is that I can run once a week on the treadmill. That saves the stress on my legs.

My knee, the left one, which I believe is probably arthritic, gets cranky sometimes. But I am trying to strengthen the supporting muscles -- quads, etc. -- to take some stress off the knee. I am doing some dips and it seems to be helping.

I've been very involved with running also this spring through my coaching. Working with the WACO kids has been interesting -- a great learning experience. There aren't what I would call many "runners." I have good athletes, even good track athletes. But there aren't many people who might run for a lifetime activity. That's what I'm seeking.

That being said, some things will change next year. I won't be teaching at WACO, this little farm community in southeast Iowa. I will be moving to Columbus High School in Columbus Junction, where I will be teaching a variety of English classes, as well as advising students on production of the school yearbook and having the kids write some articles for the Columbus Gazette, town newspaper. It will be a good experience. In addition, I will be coaching middle school cross country. I am so pumped about it. They have a good cross country tradition. Last year, 17 kids ran middle school cross country.

This is a good change for me.

Great grass run

I run so much better on the grass. That's what I did today -- 5,700 meters (3.5 miles) in 32:40 or so. It felt great. The soccer fields-driving range area at Eastlake is 1,200 meters. I ran that four times, then the path is 900 meters, and I ran that once. It felt really good on the grass. My knee is a little cranky, but it's OK. I'll run more consistently every other day instead of every day with the runners.

Persevering through pain

I'm feeling pretty good except for some pretty bad pain in my left knee. I jarred it a few weeks ago, and have just aggravated it with my running lately. But I'm getting in shape. Sunday, I ran 15 minutes on the treadmill after a good week of running last week. Then Monday, I ran the 3.1 mile course south of Wayland in 28 minutes. Tonight, I played ultimate Frisbee with the distance runners.

I like how these kids are looking. They are pretty good athletes, most of them. I think we can put together some good events.

Hill workout for the kids tomorrow: 1.3 miles to 120th street.

4 x 260-meter hill.

1.3 miles home.

Fast run

The 2.1-mile run I have been doing in about 19:50-20:00 I did in about 18 minutes tonight. I was sort of trailing Madison and Brooke on our first night of track practice. They ran sub-8-minute pace, so I ran 8:30ish. It felt surprisingly easy. Sure, the knee is a little balky and I have been recovering from a cold, which is much better, but this was a good night of running. A total of about 22 minutes -- 2.6 miles.

I have two very talented runners in these two -- I'm actually very happy and surprised.

Beautiful night

Nice run on a nice night -- high 30s. I walked 15 minutes with Tammy, then warmed up for 9 minutes and stretched. Then I ran for another 24 minutes, so it was 33 minutes of running and 15 minutes of walking. I love the area over in Eastlake -- the half-mile loop through the field, then the soccer fields/driving range. In the spring, I'll add the grass trails through the timber. I was able to pick it up a little tonight especially on the soccer/driving range fields. I'm really feeling like I am fired up about coaching/running with the WACO distance runners this spring. It's gonna be a beautiful track season.

Ready to surge

It was a nice run last night on the treadmill -- 32 minutes. I had a few surges when I went a little faster and it felt great. Eventually, I will throw a surge or two in my runs and improve on my anaerobic conditioning. I was thinking about a mile up the hill on Linden Drive, then running a harder threshold-type mile on the way back for about 3 miles total. My legs will have to feel very good to do that, but I think it will work out fine in the next few weeks.

Great January

Well, my 4-plus miles on Monday caused a little pain in my right lower leg (on outside of Achilles). I took it easy Wednesday, 2 miles with Connor, then felt better for yesterday (Friday). It got a little sore as I was running 3 miles with Madison and Connor, and it's a bit sore this morning, but it's not injured. I just need to take it easy on that leg.

I ran hard with Madison and Connor yesterday. Three miles, Sugar Hill run. 8:35, 8:11 and 8:30ish type miles. I was hurting at the end, but it did me good to do it. The best thing is I enter February with a great month under my belt, running consistently. I'll just build on this.

4.25 miles

Happy Birthday, Tammy!

I really felt like I could do this, and I did tonight. I ran two town loops in Wayland for 4.25 miles. I ran the first loop in 20:11 and the second in 19:41. So it was about 9:22 pace. This is good. My base is getting pretty solid, and now I probably need to throw in a surge or two as I run.

Half-mile: -- 307 W. Front
Mile -- House with inflated snowman
1.5 -- Intersection of 4th and Pearl.
2.0 -- Daycare.


I want to taper back on the mileage a little and not do too much too soon.

The weekend was very good with a 33-minute run on the treadmill Saturday. I threw in some 10 minutes at about 6.2 and a minute of 6.9. So it was very solid.

It feels close to when I was getting ready for track in high school. I'm way slower, but it feels similar. I will get to where i want to go with running and coaching. God wants me to have fun doing this, and I am.

Keep going

Here it is, less than a month before track starts, and I'm rounding into pretty good shape. I ran about 3 1/4 miles tonight after school in Wayland, going south on Pearl Street, out on the Sugar Creek Hills, left on 120th, then left on Delaware and back into town.

I ran about 30 minutes, then a lap on the track, for probably 3.5 miles. 9:20ish pace. This is good, it was a hilly run. 1 mile to the trailer park sign, 2 miles is the Wade mailbox, 3 miles is the stop sign on Highway 78.

Then there is a 2.1 mile course across the highway, turn right on front, wind around the nursing home, right and all the way to 4th street, then left on Pearl and back to the school.

Winter run

It was a real nice run, 30 minutes, in 18-degree, pleasant weather. There's a lot of snow on the ground. Very pleasant. I was real tired, but it was one of those pleasant tireds.

On a roll

If all my runs could match today's. I warmed up with 6 minutes on the treadmill, then stretched. Then I went outside for about 25 minutes, up Linden Drive and back, adding a little time by circling around on some side streets on the way home. I was running easy -- I passed the first mile marker in 9:24.

The day was beautiful, light blue sky with some clouds, and the road viewable for a mile -- like a white ribbon through the town.

It was 30 degrees -- after a few days of the coldest weather in Iowa in 10-12 years. So it felt great, with a south breeze that didn't cut through my body.

My lower legs are feeling great. No Achilles problems, strains, or soreness. I did a little self-diagnosis and decided not to wear the orthotics anymore. That, combined with good, new shoes, has given my legs new life.

Thursday was one of the best treadmill runs I've had -- 32 steady minutes, with the last 4-5 minutes a pretty good pace. I felt light, like I was really running.

Tuesday, I ran with Connor, about 20 minutes through Wayland, then with Madison, about 4-5 minutes in the halls, then I stopped on the way home and ran down a desolate gravel road near Olds for 3-4 minutes and back.

Thank God that my running is going very well.

Great start to 2009

The last several years, I have been locked in a belief about my running. I had chronic Achilles tendinitis, for which I had customiazed orthotics made several years ago -- at least 10. So, ever since I started this blog, and well before that, I wore the orthotics. But I remained injured.

Finally, in November, I got a new pair of shoes -- Saucony Guide -- and decided to try running without the orthotics. I started on the treadmill, took it pretty easy. I tried outside on the streets once, and the soft tissue outside the Achilles was sore. So I went back in on the treadmill, recovered. Then I decided to run on the grass of the soccer fields and that area of Eastlake Park. It has been a great revelation, and I plan to just continue.

This week, I ran 20 minutes around the school -- the surface was a little rough, and I felt just a little soreness, so I stopped short of the goal of at least 25 minutes. Wednesday, I ran outside in brutal cold for 28 minutes on the grass. Then tonight was my best run yet, 31 minutes.

I have to keep going. I want to run with my athletes starting next month. I want to run this summer, and during the fall. I want to lose weight and attempt my ultimate goal of a 5-minute mile. So far, things are going well. I feel this is what I was meant to do and I am doing it.

Happy New Year

It may seem hard to believe, but I am planning to make this my most fulfilling running year ever. I have several reasons to say this:

• I am an assistant high school track coach. I will be coaching distance runners after assisting with the cross country team last fall. I will resume over the summer and fall and be the assistant cross country coach again. We have some good runners, all girls, whom I am looking forward to coaching.
• My own running, surprisingly, is going well. I have run 28 and 30 minutes Thursday and today (Saturday), with no pain. The last two months have been very productive. I have rested my sore Achilles tendons and left knee. Then I got new shoes, Saucony Guide. I decided to quit wearing my at least-10-year-old orthotics, and I am running on the grass of the Eastlake Park soccer fields. I was amazed how little pain I have felt the last two runs. Before, I had been feeling a pain on the outside of my left Achilles tendon -- not actually the tendon, but some soft tissue in that area. So, to relieve that pain, I have been running for only 20 minutes on the treadmill. It didn't hurt, and there were no after-effects the next day. Then, on New Year's Day, I decided to try running on the grass in my new shoes. I was able to, amazingly, go 28 minutes. There was no pain. Then today, I went 30 minutes. I will continue to run on grass, maybe around the WACO school grounds, every other day and see how it goes.
• I feel it is God's will that I progress on this course. I guess my New Year's resolution every year is to do the best with what God gave me, follow the path of Jesus as well as humanly possible. That means being the best husband and father I can be, the best Christian I can be, and the best at my "work" -- or role in the world. I want to have my best teaching year ever, and I want to share my love of running with these kids I coach. That makes me a happy man.