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.
Running bike path on Valentine's Day 2010.
Sunday, June 28, 2009
Friday, June 26, 2009
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
Total miles on new shoes: 20
Thursday, June 25, 2009
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
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
Monday, June 22, 2009
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
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
Saturday, June 20, 2009
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.
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.
Thursday, June 18, 2009
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.
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.
Thursday, June 11, 2009
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.
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.
Tuesday, June 9, 2009
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.
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.
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