5K after a month rest

I've had a rough go of it lately with a pulled muscle near the hamstring (from playing capture the flag -- no more of that) and a ligament tear in my 5th metatarsal of my left foot. I remember this from my right foot, and I need to simply rest and get it better. But I did run the Run for the Schools after having signed up for the race. 25:51 -- or 8:20 pace. My first mile with Alyse was 8:40 -- trying to get going. My second mile was 8:20. My third 1.1 was 8:51 (8:02 pace). So it was good for not having run in probably a month.

Now it's rest time -- 6 weeks -- to get this healed.

57-minute run

Sunday, I drove to Fairfield to run on the trail around Chataqua Park. I love the surface on those trails -- dirt and pea gravel with a mud-gravel road. And I needed a softer surface, because this was my third consecutive day of running -- an uncommon occurrence for this 50-year-old runner. But it went well. It was a long-run type pace, pretty easy. My legs were done at the end, but went well.

Miles == 6. Miles for week -- 20.

Miles on shoes -- 190

Update after N.O.

Today, just 29 minutes easy on the grass at Eastlake Park. I was a little sore -- especially the knees -- after a good quality workout yesterday. But it was a good "active rest" day. I felt very easy on the soft grass.

Miles -- 3. Miles for week -- 14
Miles on shoes -- 184.5

Friday, Sept. 17 -- I ran 13:15 to Old Threshers and stretched. Then I ran three "800" loops with 4 minutes rest between loops. I tried to make the running as effortless as possible, which is very difficult on those loops because, at two different junctures, there are winding hills on the route. My times: 3:57, 3:47, and 3:51. I wasn't going all out, but trying to keep it smooth. I wanted to run four, but that will come. Then I ran home, 13:08. So it was 38 minutes.

Miles -- Probably 4.4

Wednesday, Sept. 15 -- I was in New Orleans for the 90/90/90 conference. I got up early after a good, spirited run the day before. I ran probably 2 miles toward the French Quarter along the river. Just a recovery run.

Tuesday, Sept. 14 -- This was a good run. I ran at 6 a.m. down Canal Street to the river, then along the river and then northward onto Elysian Fields road. About 14 minutes into the run, I ran on the grassy median of Elysian Fields. I was going pretty good. I ran 21 minutes out, then felt very good coming back in 19:44.

Miles -- I think it was 4.6

Sunday, Sept. 12 -- At 6 a.m., before I took off on my trip, I ran two of the 2.5-mile bike path loops. 5 miles in 48 minutes.

Miles for week -- 18.5

Saturday, Sept. 11 -- I ran at the Benton Community cross country meet. The first half-mile several times. Probably 3 miles.

Thursday, Sept. 9 -- I ran the Columbus City loop with Claire, Cristian, and Kassandra. We ran very steady, 24 minutes. 8:25 pace. Then i ran to the park and around the loop and back. 38 total minutes.

4.4 miles

Ultimate Frisbee

I played Ultimate Frisbee tonight with the junior high kids. We ran to the park, and I ran some extra as I forgot to pick up my keys on the way back to school. So it was 18 minutes of running, plus running around on the field in short bursts. It's great mobility exercise -- the kids enjoy it.

Approx. 2.5 miles. 6 for the week. 158 miles on shoes.

Lactic threshold run

The junior high kids and I ran to the cemetery, stretched, then ran two cemetery loops (about a half mile). I ran 3:45 for the first one and, after 3-4 minutes rest, 3:24 for the second. So the pace was plenty fast. We probably went out too hard in the first one, and relaxed more for the second one. It was an excellent -- not-all-out run, but pushing our lactic threshold reserves.

Then I ran on the track for a mile -- 2:04 on the last lap. 31 minutes, probably 3.6 miles.

Miles for week -- 3.6. Miles on shoes -- 155.5

Longest run

Today I ran down Iris road (behind the Walmart Distribution Center) all the way to the Winfield Road and back home. I think it's probably 5.6 miles. The way there, I ran 26:52. The way back, into the wind and extremely tired, I ran 28:44. I had to physically just keep moving my legs. It was hard, especially after a high quality workout yesterday.

19.5 miles for the week. 152 miles on shoes.

Pella cross country meet

Great day of running at the Pella cross country meet. I ran a 12-minute loop of this beautiful course, then rested a bit, ran another, rested, and ran one more. It was 35 minutes, and I pushed the pace, especially up the hills, on the last two loops. Then I ran around the course, following the runners.

Probably 4.5 miles. 14 for the week. 146.5 on shoes.

Getting in good shape

Three runs, Tuesday through Thursday.

On Tuesday, I ran the 1.1 miles with the kids down to Cedar Crest, then did three runs up the hill to the clubhouse, then the 1.1 miles back. It was 35 minutes, then ran around at the IMS cross country meet. 40ish minutes, or 4.3 miles.

On Wednesday, just a mile, to the park and back with the kids.

On Thursday, 5 minutes warmup on the track, 18 minutes of the Cowpath road, then 18 more minutes on the track for 41 minutes. I was trying to crank the last part on the track, ran probably the last mile in 8:30 or so.

About 9.6 miles so far this week, 142 on shoes.

Running weekend

Yesterday I had an awesome run in the warm afternoon. I warmed up with a 9:30 mile to Eastlake, then decided to run 17 minutes at 8:10 ish pace. I ran one 900-meter grass loop in 4:30, then the road, then a 4:28 grass loop. (8:00 pace). Then the cooldown mile home for 4.2 miles total.

Today I thought I could do a 50-minute run, and after about 25 minutes, I was gassed. I ran 10 minutes home, for about 36 total. Tammy has a stomach flu and it feels like I am queasy also. I am drained.

8 miles total this weekend. 18.3 for the week, 132 on shoes.

3 good days

Tonight, Columbus City loop, 2.85 miles plus .7 -- about 3,5 in 31:21. Started with Columbus City loop with Claire, Kassandra, and Cristian in 24:15 (8:30 pace). Then ran 2 laps of the track and back to my end of the school.

Last night, to cemetary, three fairly brisk laps of the cemetary, then back to school, 3.2 miles in 29 minutes. Then when I got home, I ran up Linden Drive hill to the shelter and home, another 1.1, for 4.3 miles in 39 minutes.

Monday night, 23 minutes -- 2.5 miles.

For week, 10.3 miles. Miles on shoes -- 124

5 hot miles

It was a good sign that I could run a long-ish run -- 5 miles, 45:58 (9:11.5 pace) in very warm, humid conditions. This being the day after I ran the 5K in Muscatine.

My route was south on the Oakland Mills road to the 2.5-mile mark and back. Demanding route, some pretty tough hills. I ran 22:53 going and 23:05 coming back. I was spent by the time I got back to the town square.

I just need to expand my aerobic capacity, and this is a run that will help. I have developed a pretty good blister on my left foot from sweat-soaked socks, so that is a bit troublesome.

Week's mileage -- 14.7. Miles on shoes -- 114

This week

Keeping in mind I'll be running with kids, etc., here is what this week will look like.

Sunday -- I'm gonna go out and run 40 minutes

Monday -- Warmup run to Chataqua park, 2-mile run to legion and back, then cooldown run home. (3 miles)

Tuesday -- Run easy to cemetery, 10 minutes of loops, then run easy home. (2.5 miles) I'll ride my bike.

Wednesday -- Cowpath loop. (2 miles) Then do a couple of strides. -- Angel and Claire, run another mile.

Thursday -- 3.5 miles somewhere.

Friday -- Off. Encourage the kids to run today or once/twice over the weekend.

5K run in Muscatine

Today, I ran a 5K -- the Watermelon Days run -- in Muscatine. It's challenging. An out and back course that is mostly uphill on the way out.

I ran 24:56 -- first in the 50-54 age group. 8:01.5 per mile. The out and back splits were extremely even -- 12:30 and 12:26. I ran the first mile in 8:15 (uphill), second mile in 8:08, and third 1.10685 in 8:33 (7:43 pace).

Hey, it's a place to start. I finally hope that the nagging injuries are beside me, and I can concentrate on really making a run at my goals. Everything is feeling great and I'm ready to go.

Thursday, I ran about 26 minutes. The first 7 or 8 were very fast with the varsity girls. Then I settled in with Claire and ran fine for the second 8 minutes. They stopped, and I ran another 10 minutes on the track.

Wednesday, I ran down to main street (7 minute warmup), then continuous main street hills for 16 minutes, then 7 minutes back to the school.

So altogether, with the hurt back, I was out a week.

Total miles for the three days -- 9.7. 109 miles on shoes.

Good, bad week

Monday, Aug. 9, I ran 23 minutes with the cross country girls at Marr Park in Ainsworth. 2.5 miles.

Tuesday, off

Wednesday, before I went to school, I ran 3.8 miles (Eastlake and back route) at 6:15 a.m. 35:30. It was very hot and humid, but I ran well. I was at abougt 8:55 pace coming back.

Thursday at 10 a.m. in the park, it was extremely hot and humid. But we ran about 1.9 miles tot he legion and back, then 4 x 60 seconds pretty hard, then I ran a half mile on the track. It was a total of 3.1 miles.

I took Friday off, then planned to run 3 miles Saturday and 6 miles Sunday.

But I hurt my back Thursday afternoon, lifting Brooklyn in the pool.I tried to run, but it hurt both days. It's kind of a wrenching pain on the left side. I'll just wait until I can run.

9.4 miles for the week. 99 miles on shoes.

Longest run

I ran with my sister Kim this morning -- about 7 hours after I got to sleep after my daughter Alyse's wedding. I was tired, a little dehydrated, and it was getting very warm. But we ran on the Hickory Hills Park trails, then in the streets, for a steady, hilly 53 minutes. It was my longest run and I struggled at the end, but given all factors, it was an awesome run.

5.5 miles, 17 for the week, 90 on new shoes.

Steady 36 minutes

I rode my bike to the track for what is becoming a good workout. I started pretty slowly, maybe about 9:20 pace, then steadily dipped down to about 8:50-8:55. It was a 36-minute run and felt very relaxed as the run went on. It had to be 4 miles-plus.

Week's total -- 11.5

Miles on shoes --84

Great day

This was a great day. I ran 6 minutes on the track at CJ, then we went out to Chinkipin Park. We did a big grass loop in the park, for about 14 minutes. With 20 minutes of running under me, we ran four shorter, gravel loops (about 400 each) in a fast pace. I ran with the girls, and we came in in 1:39, 1:48, 1:46, 1:46. Then we ran a 400 cooldown. So it was 30 minutes of running total, and I was completely spent. The intervals were outstanding and I think forecast some good things for me. Stay healthy!

Total run 3.5 miles. Total on shoes -- 80. Total for week -- 7.5

Getting in shape

Today, I ran in CJ with the girls (Kara, Caitlin, Kylie, Evette). We started with the park loop (1.4 miles in 11:40-something) and then ran the cowpath loop (1.85 miles). I had run two laps on the track to warm up, so it was about a 3.9-mile day in 34:46. I ran about 8:55 pace. Things are going well -- no real pain or setbacks.

Miles on shoes -- 76

Good, solid work

I've run every other day from the last entry, with no calf strains. Things are feeling very good. So four runs of between 25 and 30 minutes. I've also added some biking in there, too, which feelsl good.

Yesterday was an indication that it's going well. I ran in CJ, a 6-minute warmup on the track, then to the Catholic church and back, for about 8-9 minutes, so about 1.6 as a warmup. Then, after watching the kids run three 400s on the track in 90 ( I wish I could do that right now), I ran the Columbus City loop (2.85 miles) in 25:11. That's about 8:50 pace. It just felt pretty comfortable, which is quite satisfying.

So total for yesterday, 4.4-4.5 miles.

miles on shoes -- 72

Hot run in CJ

I ran about 31 minutes this morning at 10 a.m. in Columbus Junction. The heat and humidity were oppressive. The girls went out a little too fast and left me behind, then they pooped out, as did I. But I plugged away at the last half of the run and made it. I was spent.

Miles for week 6.8

Miles on shoes -- 59.5

Best run yet

This was a good, steady run today. I ran 12 laps in lane 8 of the track in 31 minutes -- about 9:09 pace. No problems with calves, of course I am staying very hydrated.

Saturday, after I watched the kids run in Wapello (5K), I came home and did 28:30 -- about 3 very hot miles around the Eastlake soccer fields and 900-meter trail. I was sapped after that run.

Total miles for the week 3.4. Total on new shoes -- 55

Another good step

Thursday I ran about 3 miles with Caitlin, Heaven, Kara, and Kylie. It was 28 minutes, and it alternated between a low start and picking it up in the middle and toward the end. I dropped off toward the end because I'm scared of tweaking the soleus muscle again. I'm going to be extremely cautious because of the frequency of recurrence of this injury.

5.5 miles, 49 miles on shoes

Easing back in

I had a setback 10 days ago. I was running the Grandview run and feeling good -- but wary of the calf injury. About a half-mile in, the soleus cramped up again. I was finished. I did manage to finish the 5K in 27:34, but I was jogging the last 2 1/2 miles. So I took enough time off that there was no pain at all.

Today, I decided to try it again. I ran on the grass soccer fields at Eastlake, very easy. I ran 21 minutes, then stopped. Then I did about 5 soccer field runs. With a few seconds rest between each. Again, my pace was quite easy 9:30-10 minutes. I am going to be extra cautious with these calf problems. It was a total of 25 minutes.

I think part of the problem is that I am getting dehydrated easily. I wonder if taking the sleeping pill, amitryptilin, is causing dehydration. I am always dry at night and wake up at least once at night to go to the bathroom.

2.5 miles. 46 miles on new shoes.

Promising then a little setback

I ran down the Oakland Mills road from the town square. It is a very hilly route, and I decided to run about 22 minutes out and then come back. I went out 22:20, and was running pretty easy. It turns out that is 2.5 miles -- so I did that part in 8:55 pace. Very encouraging. Then about 3 minutes into the run back, I felt a twinge in my left calf (I think soleus). It cramped up and I was hopping on one leg for a short period. I walked for a while, did some light stretching of it, then jogged back. It was a total of 43 minutes, so I ran about 21 minutes coming back. It is sore, so I took some ibuprofen and iced it for a while. It is a nagging thing I wish I could get over.

Miles -- 4.6. Miles for week -- 8.7

Miles on shoes --43.6

Today in CJ, I ran 1.85 miles with some girls on the team -- Caitlin, Kylie, Kara, and Heaven -- in about 8:48 pace, then about 2.25 miles downtown and back. I ran 37 minutes -- about 9-minute pace and felt very good. I an feeling light and fresh with some good endurance. I don't think I'll run better than about 24-25 minutes Saturday, but I am going through the right process.

4 miles today -- 4 for week

37 miles on new shoes

I've been riding my bike a little more lately, which has been excellent to balance the running. I rode out to Eastlake Saturday morning and ran 4 miles, then pedaled back.

The run was a lap warmup around the Eastlake road loop. Then out of the park and down the road to the gravel road and back, plus two laps of the Eastlake road loop. So altogether, it was 4 miles. I ran a pretty steady pace, pushing it at times, then concluded with a bit of a slower lap on the Eastlake road. 5:56 for the warmup lap, then when I came back, I ran 5:23, and concluded with 5:36.

4 miles for the day, 10.65 miles for the week in three runs.

33 miles on new shoes

Excellent effort

Last Sunday I started my weight-loss effort, and I already have shed a couple of pounds. I'm sure it's just psychological, but I felt lighter and quicker today on my run. Of course, I had run only 22 minutes Tuesday, just walked about 41 minutes yesterday, so I was nice and rested.

I ran the 3.75 mile bike path-Eastlake route in 33:40, which is the best time I have produced, as I look through past entries. It was about 8:57 pace, and it was a little tough in the heat (85 degrees but not nearly as humid as the past few weeks), but it was a steady run and I felt no aches, pains, tweaks, stiffness, etc.

Then I cooled down with about 5 minutes easy.

4.15 miles -- 6.65 for the week.

Miles on shoes -- 29

Run cut short

I ran the bike path this morning -- 2.5 miles -- until a thunderstorm zoomed in and cut my run short. I felt good -- 22 minutes.

2.5 miles

miles on shoes -- 25

Next two weeks

Tuesday, June 22 -- 30 minutes (3.3 miles)

Thursday, June 24 -- 35 minutes (3.8 miles)

Saturday, June 26 -- 40 minutes (4.4 miles)

For the week, about 11.5 miles

Monday, June 28 -- 35 minutes (3.8 miles)

Wednesday, June 30 -- 44 minutes (4.8 miles)

Thursday, July 1 -- 22 minutes (2.2 miles)

Saturday, July 3 -- 4.1 miles (Grandview run)

For the week, about 15 miles

Goal for Grandview race: Break 25

Goal for Muscatine race: Reach last year's time: 23:15

Goal for Run for the Schools: Break 22 minutes.

Good end to good week

Today I ran in the hottest of conditions -- 88 degrees and very humid at 4 p.m. But it was a good run. I approached it with the idea that I would go slow, whatever it took to run 35 minutes. And that worked pretty well.

Down at the track, I ran two loops repeatedly -- one lap of the track and one loop around one practice field, then one lap of the track and one loop around the other practice field. That way I mixed some grass and more firm surface (the track). I did this for 33 minutes -- or about 3.6 miles. What I liked is how steady I ran. I timed a lap in lane 1, and it was 2:14 -- 8:56 pace.

Then I ran 4 x 100 -meter strides in about 21 seconds each. It was a good way to end.

I would like to keep my figuring simple about running my 5:30 mile goal. If I average 21 seconds per 100, I hit 5:36. If I average 20 seconds, it will be 5:20. That's 80 seconds a lap. So eventually, I will have to get my repeats that fast and occassionally a little faster.

But just like with learning, sometimes you need some scaffolding. So I start with 100 second lap pace, then inch down to 90, and finally 80.

I like my goal of 5:30. I heard somebody once say that a good goal is to run 1 minute slower than your fastest mile ever. So that would be just about right.

One thing I will have to do to get there is lose weight. I will keep that simple, too. 1 pound a week, so that by the time I run the Muscatine race, I will weigh 178. And by the time I run the Run for the Schools, I will be about 170. I can do this.

Miles for week -- 13

Miles on shoes -- 22.3

Sunday weigh-in after run -- 186

Early morning run

This morning I got up and ran at 6:30, the prison-MHI route. 3.7 miles. I felt very good in a difficult conditions. 72 degrees, 78% humidity. 35 minutes.

The pace wasn't very good, 9:12-9:20, but I think it's just my morning pace.

Lately I've been thinking, wow, it's just good you are out running at age 50. I'm seeing kind of the benefits on my body that running affords.

9.3 miles for the week, 18.6 miles on new shoes.

2 runs in a row

Since it was finally dry, albeit with 88-degree heat at 4:30, I decided to run even after running yesterday. I rode my bike up to the soccer fields, managed 20 minutes on the grass, and that was enough. I felt bulky and tired easily, but this will be a good endurance builder. Part of this is I'm trying to lose weight -- which is so difficult. I've been working hard lately, at running and work outside, etc.

Friday, I'm going to run 35 minutes, 4ish miles.

2 miles -- 5.6 miles for week.

15 miles on new shoes

Run in CJ

I felt kind of heavy as I was running in Columbus Junction. I warmed up 5 minutes on the track, I ran 15 minutes with Marina and Rachel, Columbus City Loop, then did about 12-13 minutes on the track again. One 2:10 lap for about 8:40 pace.

3.6 miles

Miles on shoes -- 13

Slugging it out

I had a difficult run Sunday for a couple of reasons:
1. I had worked all day the day before building Brooklyn's sandbox and hauling sand.
2. It was extremely humid at 1 in the afternoon.
3. I had walked with Tammy for 40 minutes just before running.

I did 4 x 5-minute loops, up those windy hills at Old Threshers. About 30 minutes.

Miles for week 12.3. Miles on shoes -- 9

Good run in CJ

This was a nice 25-minute run with Caitlyn, Taylor, and Kylie in Columbuus Junction. Despite the 75 degrees/humidity. These guys are establishing a good base for an outstanding cross country season. With these three, Marina, and maybe Heaven and/or Kara, etc., I like our girls' team. I'm at the right conditioning level to run with them right now. My new shoes feel great. Saucony guide 3. Then when I got back I ran 5 minutes on the track, for 30 minutes total. I probably ran 3 1/3 miles.

9.3 miles total for the week, 6.3 miles on new shoes

New start

Today I felt like I am finally turning the corner on this calf strain problem. It's hit me twice while running the last 3-4 weeks. But after taking time off, Monday I ran at Columbus Junction with some cross country kids -- 25 minutes for the Columbus City loop. Today, I ran the bike path around the school and to the park and back -- about 28 minutes. I believe the problem, possibly, could have been shoes. The old shoes had close to 300 miles, and I just bought some new Saucony Guide 3s for today's run. The time off has definitely hurt my conditioning, but I can make that up. I'm just happy the calf didn't cramp up.

Miles for week -- 6

Miles on new shoes -- 3

Spirited run

Tonight I ran 10 minutes to the soccer field, stretched and did my drills (skipping, butt kicks, high knees), then felt very strong and ran pretty hard. I ran well, and after my long run on Saturday, I feel like I am reaching another level.

3.5 miles

272 miles on shoes

2 runs

Friday morning at 5:15 a.m., I ran the 2.5 mile loop on the bike path before we took off for the Cubs' game. It felt good.

Today in Iowa City, we came up to babysit Brooklyn while Alyse worked, and I ran to Hickory Hill Park and back. It was about 57 minutes. I wore the thick socks, absentmindedly, and almost developed a blister. I don't think I did, though. My legs feel so strong and ready to put some more fast stuff on them.

2.5, 6 mile runs. 16.5 for the week.

268.5 miles on shoes

3.5 miles

Tonight I ran to the park with the middle school track boys (12 minutes) then ran another 18 minutes on the track a while later. It was hard to get started again after the break -- my body doesn't warm up easily after cooling down. But it was good. 3.5 miles. I was running 8:50 pace for my two miles on the track.

miles for week -- 8. Miles on shoes -- 260

Excellent effort again

My legs felt very strong as I started my 4 x 3-minute 5K effort reps tonight. No injuries or pains to speak of.

i warmed up 7 minutes, then on the Columbus track, ran 3-minute repeats at 5K pace, with 3-minute jog between reps. I thought I might be doing 7:45 pace, but on the last one, I took lane 1 to see how fast I was running my 400. I hit 1:46 (7:04 pace), so I was going a little faster than I probably should have, but it does mean I'm in pretty good shape -- or getting that way.

10-minute cooldown to make it a 40-minute night. 4.5 miles.

Miles on shoes -- 256

This week

Monday -- 5K effort repetitions.

Tuesday -- Easy 15 minutes

Wednesday -- 30 minutes, short hills

Thursday -- Off

Friday -- 30 minutes

Sunday -- 60 minutes

Right on pace

Yesterday, I ran my longest run of the current training session -- as I get ready for the Watermelon Days 5K in Muscatine. I ran 55 minutes, covering 6 miles. Up and around the bike path loop (2.4 miles), then around the park (1.3 miles), then up Linden Drive to the Park road (2.3 miles). It served a good purpose, to help expand my aerobic base.

I didn't run Friday -- we were at a very cold and windy track meet at WACO, but our kids really ran well, winning the 4x800, 4x400, and getting second in the shuttle hurdle relay.

Thursday after practice, I ran a hard workout -- 10-minute warmup, 7 minutes down the hill toward Cedarcrest, 8 x 30-second hills at 5K pace, then jog back down, then 7 minutes home. About 33 minutes of running, 3.3 miles.

15-mile week. 251.5 miles on shoes

20 minutes easy

I did a 2-lap warmup on the track after practice. Then I stretched, and ran to Chataqua Park. It was nice and easy and I was happy to be doing it. 20 minutes.

Miles on shoes -- 242.5

5 5K-effort surges

I ran at 5:30 a.m. today since I had to help tonight at the Wildcat Relays. I went to the track, and after a 10-minute warmup, did 5 x 2-minute surges at 5K effort, with a 2-minute jog between surges. I was getting completely around the track in 2 minutes in lane 6. So I think I was probably running 1:50 400s (7:20 pace).

Total of 35 minutes, about 3.7 miles.

Miles on new shoes --240.5

50 minutes

I ran a nice, even pace for 50 minutes. I didn't have the urge to try to pick up the pace, just to complete the run. It was about 9:15 pace -- 5.4 miles. A nice, warm noontime run. Around the Eastlake Park gravel road and back down Grande Ave.

Miles on shoes -- 237

Running drills 1

Today, on a warm, windy, humid April 30, I ran a good 10 minutes with my legs feeling very fresh. Then stretched and did the form drills. I think I was using muscles I don't regularly use while running, and that is probably the object. When I did my strides after every drill, I felt very fast and efficient. Then I ran three laps of the Eastlake soccer fields (about 6:30 a lap). I was drained when I finished, partly because of the drills, and partly because of the weather.

3.5 to 4 miles total.

Yesterday, nothing, just went to the Durant relays junior high track meet.

Wednesday, about 15 minutes to Chataqua Park and back.

231.5 miles on shoes. About 57 miles for the month.

5K surges

Tonight I ran a workout that I hope will prepare me to do some faster training. I warmed up 5 minutes, then ran 10 x 1-minute surges at approximately 5K effort. I interspersed 2-minute easy running between surges. Then a 5-minute cooldown. So the 5K effort part lasted 30 minutes, and the total run was 40 minutes. It was hard, but I came out fine. My lower legs were stressed a little, but it was a good effort.

4.5ish miles. 226.5 total on shoes.

Great April

For the first 25 days of April, I ran 15 of them. I've run 450 minutes this month -- 30 minutes a run -- and if they are at 9 minutes a mile, I've run 50 miles. That's about 3 1/3 miles per run.

I think I'll bump that up to 4 miles average in May and maybe 4.5 over the summer.

If I can average 8:20 pace on my easy runs, that will be awesome. I figure when I start doing my 400s, it will be at about 1:50 each -- 7:20 pace.

How about 20 miles a week this summer?

Mon -- 4

Tues -- 2

Wed -- off

Thurs -- 5
Fri -- 2

Sat -- 7

Sun -- Off

Total -- 20 (two easy, 1 middle, 1 long, 1 hard)

11 weeks over the summer, 220 miles.

Feeling good

I didn't look at my schedule, and I accidentally ran 45 minutes. That's OK -- it was a nice, easy run. No pain, no problems. Two trail loops. I ate afteward and weighed myself, and it was 184.8. I plan to lower that slowly and surely.

So tomorrow, no run -- track meet at Mediapolis. Then Tuesday, the 10 1-minute 5K effort repeats, with 2-minute jog between, for a total of about 40 minutes. Then Wednesday, 15 minutes, then Thursday, no run. Then Friday, 35 minutes with form exercises.

Yesterday, I ran about 15 minutes on the trails around Jenny's place. Friday morning, at 5:15 a.m., I ran 35 minutes. It was also nice and relaxed. No pain at all.

222 miles on shoes

Coming up

Friday -- 30 minutes in the morning.

Saturday -- Walk

Sunday --
5-minute warmup

10 x 1-minute 5K effort (2 minutes easy between reps)

5-minute cooldown (40 minutes total)

Monday -- Off

Tuesday -- 35 minutes

Wednesday -- 1.5 miles

Thursday -- Run 10 minutes, then 4 strides

• Schoolyard skipping (easy exaggerate motion, loose arms), 40 yards, jog back, run stride of 40 yards, then walk back.
• High skipping (drive vertical, exaggerate arms up), 40 yards, jog back, run stride of 40 yards, then walk back.
• Walking marching (walk, high knees, land flat-footed), 20 yards? jog back, run stride of 40 yards, then walk back.
• High knees (stay on toes, vertical motion), jog back, run stride of 40 yards, then walk back.
• Bounding (hopping from one foot to the other, in style, like Superman), jog back, run stride of 40 yards, then walk back.
• Shuffling (very shhort steps, very quick, keep upper body loose), 20-30 yards, jog back, run stride of 40 yards, then walk back.
• Butt kicks (stay on toes, flick foot back)

Then easy 20 minutes

Friday -- Off

Saturday -- 45 minutes

Sunday -- Off

Hilly run in CJ

I did the Columbus City loop tonight, running solid, but feeling a bit heavy. Then I finished with a mile on the track, in lane 8, in about 10 minutes or so. 35 minutes of running, probably 4 miles. It was tough.

Monday, I ran exactly 30 minutes, probably 3.3 miles.

212 miles

good run on grass

I felt good after getting warmed up yesterday -- I started a little sore and then got going on a cool morning on the grass at Eastlake Park. 30 minutes -- probably 3.3 miles.

205 miles

Spectacular day

Today I was tired after practice and felt sort of dead-legged, but I came home and ran 3.7 miles. It was a nice, strong pace for so early in my program. I ran 32:48 (8:51 pace), including 8:34 pace the second half of the run. My course was north on Grande Ave., turn at the prison, wind around the circular drive near the MHI, then out and east on Deerpath? out to the Aldi's road (1.85 miles) and back. I like the run. Not a lot of traffic, scenic. It was a beautiful day and night -- just adding to this spectacular week of weather.

Yesterday, I ran the half-mile warmup with the team, then to Eli's and back (1 mile) for a total of 1.5 miles. Just a jog.

Tuesday, I eased up from my tough Sunday run. I did the half-mile warmup, then the 1.5 miles to Chataqua Park and back for a total of 2 miles. Again, very easy.

Sunday, it was close to 4 miles. I ran to the road that goes to the compost pile and back. Had a little problem with the outside of the right achilles area coming back, but I stopped and stretched it and it felt better.

Miles on shoes -- 202

Strong run on grass

On a beautiful night, 70-plus, a little breeze, I drove to Eastlake Park and ran some laps on the grass of the driving range and soccer fields. I did one 6:30 shorter lap, then 6:47 longer lap, followed 6:46, 6:39 and 6:39. Nice and steady, not the easiest pace for me, as I try to build up my aerobic conditioning. 33:30.

Then I ran 4 20-second strides on the grass next to the tennnis courts. I worked on form, lifiting my knees, using my arms, staying relaxed. It felt great. My knee hurt just a little afterwards, but it was a great run.

Miles on shoes -- 191

Run in the mist

It was a cool, 45-ish degree day, and the mist shrouded the air. I felt great running my 34 minutes, 13 seconds. The route was up Linden Drive (I felt great going up the hill), then out over the interstate and a loop around eastlake park, and back to the bike path and around the high school and back home down grande avenue. About 3 3/4 miles, and everything f eels fairly easy. The wind blew into my face (from the northwest) as I came back on grande -- that was the hardest part of the run. I'm very happy with where I am; in fact, I am very grateful to be able to run -- period -- and especially grateful to be able to run as easily as I have been since April 1 when I came back from my injury.

Miles on shoes -- 187.5

35 minutes

Today, in beautiful, 70-degree, no-wind conditions, I ran 35 minutes -- on my third run since returning from my injury. It felt surprisingly good. I theorize that I was in such good shape during my long stretch of running that it hasn't taken me as long to get into shape. My pace was steady, and I ran the last mile -- the Linden Drive mile -- in 8:42. This as a 3.5-4-mile run. So this was very hopeful.

Miles on shoes -- 183.5

3 miles

I ran today on the bike path around the high school, then up the Linden Drive hill and back home. It was a nice run for my second run since coming off my injury. I ran steady and felt betterthan I felt the other night. I just sort of eased into the hilly spots and tried to keep it steady. I'm very happy with this run. 28 minutes.

Miles on shoes -- 180

New start

Today I ran for the first time, actually the second time, pain free in about 5 weeks. I hurt my left foot neiar the Achilles tendon in late February and it's been too painful to run. I tried once in march and aggravated it, so I decided to wait until it was completely pain-free.

So needless to say, I am in terrible shape. but it was good just to get out there. I went25 minutes on the Eastlake soccer fields -- a beautiful, 70-some degree day, yet windy.

I ate terrible the last 5 weeks, also, and need to get it back together. I'm motivated to do it.

Miles on shoes -- 177

Winter continues

Tonight was a very good run. I broke it in two segments, planning to just spend some time running aerobic pace. Just staying at that pace. But I want to push the pace if my body allows -- I am just getting back those competitive juices, and they are pushing me.

It was 21 degrees outside with a W-NW wind of 20 mph. So I didn't spend too much time outside. I ran four blocks around Wesleyan -- 5:30-5:18-5:00-4:57. It felt a little better all the time. So about 20:30 outside, then I went inside.

I met up with John, who was running 3 x 2 miles with 5ish minutes rest. I ran with him, laps ranging from 43-46 -- in other words, 8:36-9:12 pace. I ran 2.5 miles inside and probably 2.3 outside, for 4.8 miles in 42:50 -- about 8:50 pace. If I'm even able to run a minute faster per mile faster than that at Drake, I'll be at 38:55. I want to be at 37 minutes or below. Actually, I love the idea of 36 minutes. That would put me in the top 10.

I'm having no issues, except my blister is just a little tender -- not broken open, but tender.

Sunday, I ran 30 minutes on the treadmill -- really picking up the pace for a long spell. It felt pretty good.

Miles on shoes -- 173

Nice but painful run

Tonight I ran the 2.5-mile bike trail twice as the sleet started to fall on me. The first lap was in 22:35, and the second in 22:05 for 44:40 total. 8:56 a mile, but I think it was probably faster than that at times. Especially on the way back -- I felt so free and easy. Until about a half-mile remained, on Linden Drive, and the blister started hurting. It is still healing, but the pounding on it caused it to bleed a bit. It's sore tonight. I probably should stay off it running until it feels like it's growing some more skin.

Total miles on shoes -- 165

Good tempo run at Wesleyan

Monday, I ran on the treadmill -- 30 minutes, pretty steady. What is better is that it was the day after my long run and I felt pretty good. Tired, but good.

Tonight, I ran a tempo run at Wesleyan. I warmed up with a 10-minute run (45 seconds a lap, or about 9:00 pace). Then I came back and ran about a mile and a half (about 11 minutes) in tempo pace. That was about 38 or 39 seconds a lap, or about 7:35 to 7:50 pace per mile. I felt really good, in control. I got tired toward the end and I eased up.

Then I cooled down about 5 minutes, talked to John and Mike, who were also running at the track. So I didn't quite get enough of a cooldown, and I got home and ran about 7 minutes up and down Linden Drive.

About 35 minutes, 3.8 miles.


Miles on shoes -- 160

1-hour run

1:00:45 run -- 6.5 miles -- in snowy and 28-degree weather. This is my longest run yet and one I needed to build up to running a 5-mile race in 10 weeks. I just need to continue to build on this. I got a slight blister from my socks being wet from sweat and snow. But I'll keep it clean and run easily tomorrow. Then Tuesday a day off, then Thursday, 4 miles with a little tempo built in there, Friday 3 miles or so, Sunday, 5 miles.

153.5 miles on shoes.

Outside-inside run

Today, after only running once in the last five days because of a cold and heavy days at work, I was itching to get out. It is still cold and slushy-snowy outside, hard to find places to run, but I also hate running more than a half-hour on the Wesleyan track. So I went outside, running some loops at an up-tempo pace around Wesleyan, for 24 minutes, then running 22 minutes on the track. It was definitely more than 5 miles, and my pace on the Wesleyan track, at times, was better than 8 minutes a mile. I think I was doing 7:40-7:45 pace at times.

5.2 miles --147 miles on shoes.

3.5 steady miles at IWC

Yesterday, on our 7th snow day from school, I went over to Iowa Wesleyan to run on the 12-laps-to-a-mile track. I did a steady 9-minute a mile pace (about 45 second laps). I did 32 minutes. I have a cold, so I didn't feel like going any faster. It was a good midweek run when you have few other options. I took an extra rest day with the cold and a long night Monday.

Miles on shoes -- 142

My tentative schedule

I am putting in the miles now so I can run the Drake Relays on the Road 8K at the end of April. For a tuneup, I want to do the Mount Pleasant prediction run out at Eastlake Park. Goal in Des Moines: 36 minutes. Follow the 8K training schedule.

Then I would like to taper and get faster, shooting for the master's mile on the Augustana track in Rock Island at the end of June. Goal -- break 6:00.

Then I'll start doing some good summer training, running maybe once a week up at Columbus, and getting in great shape.

From there, I want to run a fast 5K at the Watermelon Stampede in Muscatine in August. Sub-22 minutes.

Then I run the Iowa City Road Races Run for the Schools in 21 minutes in October.

Longest run

Today I did a steady 55 minutes -- about 6 miles -- on the trail. It was a pretty easy pace, but it was just a matter of continuing to run for 55 minutes. The first lap was 23:06, the second lap about 22:40, then the half-mile up the trail to the high school and back. My hip hurts a little now, and so does my knee. I'm 50 years old and have an imperfect body, what can I say?

miles on shoes -- 138.5

Hard run through CJ

Tonight Seth, Logan and I ran 3.1 miles downtown CJ and back -- 26:47. It was a pretty tough pace, especially on those hills, for me. But it was good -- kind of a steady state run. I need that.

Then on the way home, so I could get to 30 minutes, I got out of the car and ran another 4 minutes on the county road for 30:28 total. 3.5 miles -- 8:42 pace. It feels good.

132.5 miles on shoes

Raw February run

I ran after school -- Columbus City loop -- (2.85 miles plus .2 up and down block for 3.05) plus downtown and back (add 1.7) for 4.75 miles. Hilly, raw, cold run.

9-minute pace. I felt this was pretty good for these conditions.

129 miles on shoes.

Great way to end January

I did two laps of the trail around the high school, past the pond on Linden Drive, and down Linden Drive tto home. Then I ran around the block in our neighborhood. It felt great, especially on the second lap. I did a surge up the hills on the trail, feelilng very strong. It was a total of 5.3 miles, 47 minutes.

Friday morning at 5:45 a.m., 30 minutes.

124.4 miles on new shoes.

Rough winter run

Tonight, in about 15-degree weather and a light snow, I ran 5.2 miles in Columbus. I ran from the school, .6 down the hill toward the golf course and back, then out to the White Way road and back. I did it in 45:42, so about 8:47 a mile. It was manageable. It was quite hilly and I hit the snow a few times. But I was OK. It gives me hope I can make 36 minutes for my 8K in 3 months.

Monday, 29 minutes. 16 minutes on the treadmill, then 13 minutes outside in the worst wind and blowing snow and icy cold you can imagine.

8.2 miles for these two runs.

116 miles on shoes.

Spirited run in IC

Today I ran for a half-hour on the Rec Building track. I warmed up at about 8:30ish pace, joined Will Harte and his son on the track for maybe two miles, at close to 8-minute pace, then scaled it back to 8:20s or so. It was great, my legs felt fine -- although a little tired after back to back runs. No knee pain, or very little. It was excellent.

3.7 miles. Miles on new shoes -- 107.7.

Good indoor run

I felt very strong tonight running at Wesleyan. I truly believe I was going about 8 minute pace, which means I probably cranked out 4 miles. I ran 32 minutes -- round and round. I turned counterclockwise, so my left hip was a little tired. But otherwise, it went great. No pain anywhere -- not even in my knee.

Miles on shoes -- 104

Good stretch

I have done well the last three runs. Today, I ran 30 minutes, albeit on the Wesleyan Indoor Track on this icy day. My pace is excellent -- probably just below 9 minute pace. And I had very little to no pain.

Tuesday, I ran 35 minutes outside around the high school path and through East Lake Park. Also an excellent pace -- probably 4 miles.

Sunday, I ran very well for 40 minutes. It was a longer run, probably 4.5 miles around the high school trail and then around the trail around East Lake. Longer trail run. I twinged the lower right calf in the last 5 minutes and just eased in. Happily, it hasn't caused any problems since then. I'm just watching it.

Running is coming quite easily -- and quite a part of my routine. I'm motivated to stay in shape -- I just go out and do it, even if I don't feel like it. That's part of it. The other part is that I want to coach the middle school girls' track team and I want to serve as a good role model for them.

Miles on shoes -- 100

Winter run

Last night, I did about 3.5 miles in a snowstorm. It was great, softly striding out on the newly fallen snow. I went around the high school on the trail (2.5 miles), then back up the trail to the high school and back. It was a relaxed pace -- a nice winter run.

Monday, I ran 15 minutes on the treadmill -- about 1.5 miles.

Miles for week -- 5

Miles on shoes -- 87

Hard run at Rec Building

We went to Iowa City to take Brooklyn home and went to the Recreation Building. I had planned to run 4.5 miles -- 40 minutes. I ended up starting with Terry Coleman, ex-City High girls' track coach and administrator at City High. He was running a fairly good pace, and I just kind of stuck with that. I times two miles -- one in 8:14 and the other in 8:13. I felt great. It might have been a little too fast on that track -- the foot and knee hurt, but they are recovering nicely today. The first 35 minutes had to have been 4.25 miles, then the last 5 minutes, I eased back to about 9-minute pace.

4.8 miles.

Miles for week -- 16

Total on shoes --82

Fieldhouse Track

I ran 30 minutes on the Fieldhouse track (1-10 mile) Thursday. I was doing 54-55 second laps in the outside lane, so I was running 9 minutes and and below for a mile. I like my steadiness and perseverance. My knee hurt a little, but then again, I ran back to back days.

3.4 miles.

Miles on new shoes -- 77