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