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