4.4 miles

This was a good effort ... 4.4 miles in 40:08 (9:07 pace). I was running real easy to the four corners and back, then I went up the Linden Drive hill mile and back (8:50 pace ... very even). There is a big difference in my conditioning these days. I can really hit the accelerator when I need to, and it feels very good to be able to do that.

Miles for week -- 20.2

Next 10 days --

Monday -- Easy with Columbus girls (3)

Tuesday -- Rest

Wednesday -- At College of Ozarks track: 10 minute warmup. 10x400 in 1:42 average, 1-minute rest. 10-minute cooldown. (4.5)

Thursday -- 4 miles, go with how I feel. (4)

Friday -- Rest.

Saturday -- 1-hour run. (6.3)

Sunday -- Negative split run. (4)

Monday -- Rest

Tuesday -- Find a place where I can run repeat 5x800-1000s. (4.5)

Wednesday -- Easy 4 (4)

Thursday -- Negative split run.

Friday -- Rest

Saturday -- Old Threshers repeats (5)

Sunday -- 4

Fartlek at Hickory Hill

I ran 45 minutes today on the Hickory Hill Park trails ... it was an outstanding run. It was overcast and at one point it rained pretty steadily. So it was kind of refreshing after all this heat. I started pretty hard and ran 9 minutes on the trail to the right, which exits to the Dodge Street shelter. Then I stretched at the shelter and continued running to Dodge Street (13 minutes) and back to the start. That was about 26 minutes. Then I took off again and hit the trail to the left, which goes out to Rochester. I ran 1 1/2 minutes up Rochester (10 minutes) and back pretty hard to the start. So a total of 45-46 minutes (5 miles, conservatively). It was a great run ... I'm at kind of a breakthrough point, I think, because I am running relaxed and loose and easy. The pace is picking up ... even on these non-interval days. Things are coming much easier. For example, I am able to take a slight upgrade and run it hard to the top and feel outstanding ... relaxed and loose. I am unsure of what I want to run tomorrow. I had planned on doing 5xOld Threshers "halves." I'll see what I feel. But today was pretty fast and I don't want to overpush it.

5 miles. Week -- 15.8

Sunday -- Threshers? Or maybe up to Linden Road mile and back, then out to four corners and back (4.2).

Monday -- Easy in CJ with girls. (3)

Tuesday -- Off (travel)

Wednesday -- Go to College of the Ozarks track in the morning and run 10x400 with 1-minute rest again. (4.5)

Thursday -- 4 miles easy somewhere.

Friday -- Off

Saturday -- Maybe longer? (70 minutes?)

Sunday -- 4 kind of easy.

Good tempo

Today I ran with the girls in CJ. The first 17 minutes, or a couple of miles, was up-tempo. Definitely faster than an "easy" run. But it felt good ... I felt real strong. There is a bit of a turning point going on right now -- I feel like I am really strong. And getting stronger. Then I ran 14 minutes, easier but steady pace. Total 31-something. 3.5 miles.

Miles for week -- 10.8

Extreme heat, but good run

I ran in probably 95-degree weather this afternoon. Just did some loops on the frisbee golf trails and around the soccer fields for 30 minutes. I felt quite strong ... the heat was no issue. I am reminded why running fast and pushing myself to the anaerobic limit is so good. It improves your form and pace. I actually felt real good out there today.

3.3 miles -- 7.3 for week.

400s in the heat

Although I ran before 8 this morning, the heat was still oppressive. I did an 8-minute warmup at the track, then proceeded to run 10 400s.
1:44 (1-minute rest)
1:40 (1-minute rest)
1:40 (1-minute rest)
1:42 (1-minute rest)
1:42 (1-minute rest)
1:43 (3-minute rest)
1:44 (1-minute rest)
1:48 (3-minute rest)
1:49 (less than 1-minute rest)
1:52.
Then I ran a 6-minute cooldown. 2.5 miles in 17:24 (average 6:57 pace). I didn't quite get the workout I wanted. I had to take a couple of longer rests (3 minutes), but I was happy with it. First of all, I made it all 10. Secondly, the heat was smothering. It is so tough to run in this. So I held up pretty well overall. If I am able to run even 7:20 pace, I am in the 22s. So this is encouraging. I want to try to do it again and finish all 10 with 1-minute rest. I'll try it in a few weeks.

Miles for week -- 4

Easy to remember goals

Easy to remember 5K goals:

By age 52: 22 minutes.

By age 53: 21 minutes.

By age 54: 20 minutes.

By age 55: 19 minutes. By this time, I should be able to get my mile to 5:30.

Good effort in Wapello 5K

Today, I ran the Wapello 5K in 23:32, which I am very pleased with. The last several 5Ks I've done have not been very fast. Either I haven't been in great shape or coming off injuries, etc. This one sets me up for some good things later in the summer/early fall.

Miles: 1 -- 7:23. 2 -- 7:45 (15:08) 3 -- 7:39 (22:47). .1 -- 45 (23:32)

Miles for week -- 16

Plans for next week (early morning) --

Sunday: 1 hour.

Monday: Off

Tuesday: Half-mile warmup. 10x400 in 1:43 (shooting for 1-minute rest). Half-mile cooldown.

Wednesday: Easy 3 (up at CJ)

Thursday: 4 (steady state)

Friday: Off

Saturday: Jog to threshers. 5x"800" loop in 4:15-4:20, two minutes rest, Jog home.

Sunday: Easy for an hour.

30 minutes

I did 6 900-meter loops at Eastlake. I was just trying to go as I felt. I started at 5:06, then for the next four, I did 4:55ish, or 8:45 mile pace. It felt pretty good. Then the last one I eased up in 5:09. It was 30 minutes for 3.35 miles, or about 8:55 average.

This was a good week -- 3 days of running -- prior to the Wapello 5K on Saturday. I did some good quality work and good volume for mid-week. Then today I got as pleasant surprise after running. I stepped on the scale and it said 185. I want to get into the 170s before the start of school.

I looked at the McMillan calculator and 23:30 looked about right for what I think I can run right now. We'll see. I guess that would be my prediction.

I have 12.3 miles so far in three runs.

Linden Drive hill

I did the Linden Drive hill workout again and was more successful. I warmed up 10 minutes, then ran the hill and back down three times -- 4:49, 4:54, 4:36, total 14:18. It was 7:56 pace, which I am real happy with it. I wasn't able to do three consecutive times last time. Then I ran up to airport road and back as a cooldown, adding on some volume. A total of 5 miles.

38 minutes, quite hot

It was a very warm run in Columbus Junction this morning, and I felt real heavy. I ran with Caitlin, Kara, Claire, Taylor, and Abby. I did 38 minutes -- no pain, just real hard to get moving. Probably 85 degrees, high humidity. I had planned to do a tough threshold workout, but I will move that to tomorrow -- I'm thinking the linden Drive hill.

Miles for week -- 4

Hot run in park

I drove up to Eastlake intending to run the trails, driving range, and soccer fields for 35 minutes, but I made it 32 -- cut the frisbee golf trail a little short. It's way too hot ... 90 degrees, 75% humidity. 3 miles easy.

But it makes it a good week, 21.5 miles.

65 hot minutes

I ran a difficult road on a morning that was too hot. South on main street 3.45 miles to 270th street and back. 32:05 (9:18 pace) going out and I struggled coming back. I had to walk some and was happy to finish. I ran about 65 minutes, probably 6.5 miles. Last mile, about 9:30 or so.

Miles for week -- 18.5

Awesome 400s workout

Today I felt real strength in my workout. I ran with the girls for about 12 minutes (they were running 20) to park, around park loop, and back and they were pretty much cranking it out. I had planned to go the full 20, but only if it were a warmup pace because I planned to do 400s on the track.

I did do 400s on the track, with a 1-minute rest between each interval:
1:45, 1:44, 1:45, 1:39, 1:42, 1:43, 1:45, 1:41. Then 3 laps in lane 8 for a cooldown. I was very happy with that. I was giving an effort, but trying to be as smooth and in control as I could. No foot or knee pain at all. If I am reading the charts correctly, that should put me in a spot to run a 5K in the 22s. I can do that. I am planning to go for it at Wapello.

4 miles.
Week total -- 12

Saturday -- Run 65 minutes down the main street road and back.
Sunday -- 3 miles (giving me almost 22 for the week).
Monday off --
Tuesday -- Mile warmup, then back and forth on the winfield gc back stretch 4 times. 1 minute rest, then 4 more times. Then mile cooldown.
Wednesday -- 3
Thursday -- 4 easy.
Friday -- Off
Saturday -- Wapello run.
Sunday -- 3 easy.

4 miles with girls

Nice 35-minute run plus two strides with cross country girls. It felt good, and I'm jumping back in. I want to get ready for the Wapello 5K on July 16.

Miles for week -- 8

Starr's Cave 5K

I'm just going to call this a very good workout. I ran a 5K mostly on a trail near Starr's Cave in Burlington. 27:25 -- probably 27:15 (8:47 pace) because i had to stop and tie a shoe. It was extremely hilly, and just a tough gutty run. Did it equal a minute per mile? Not sure. I tried but just didn't have the power to run faster. My message: Keep going. I am healthy (relatively ... a little more pain than usual in the peroneal tendon on my left foot, but I've been doing well with it). Just keep making progress. One issue I probably need to figure out is losing weight. I do need to lose weight ... 190 today.

Total -- 4 miles.

Character-building run

After working for 6-7 hours yesterday in 95-degree weather cutting down the bushes alongside our yard, I woke up at 6:30 today to run. I was going to run to Old Threshers and run 4x800 loops. I made it two on a very warm morning -- 4:15 and 4:09. I didn't think I could make it two more, so instead, I ran 2.3 more miles to the 1-mile mark on Linden Road and back. About 9-minute pace for the two miles, but it was very challenging. Total of 42 minutes, 4.5 miles.

Total for week -- 16

Easy 40 minutes

Easy 40-minute run with Caitlyn, Claire, and Kara. 4.2 miles. My body kind of wanted to go more, but I need to realize when it's time to take it easy and when it's time to go.

4.2 miles. Week -- 11.7

This week and next --
Friday -- Rest (0)
Saturday -- 15-minute run to Old Threshers, 4x800ish loop in 4:10ish?, 15 minutes back. (5.5)
Sunday -- 2.5 easy (2.5)
Week -- 20
Monday -- Trail run 5K (4)
Tuesday -- Off
Wednesday -- 10-minute warmup, 8x400 in 1:40-1:45. Cooldown. (4.5)
Thursday -- Easy (3)
Friday -- Off
Saturday -- 65 minutes (6.5)
Sunday -- Easy (3)
Week -- 21
Monday -- Off
Tuesday -- 10-minute warmup, 3 x Linden Drive Hill in 4:45. Then 1 x hill in 4:45 and finally 1 x hill in 4:45. Cooldown. (4.5)
Wednesday -- Easy (3)
Thursday -- 4.5 (4.5)
Friday -- Off
Saturday -- Wapello 5K (4)
Sunday -- Easy run (3)
Week -- 19

30 minute recovery run

Nice job of running an easy 30 minutes. Just a little tightness in the groin, which I first experienced yesterday. To the 4 corners and back, then up the hill for 3 minutes and back. I held on very well. 3 miles.

miles for week -- 7.5

Great form

Today, several bits of running, all adding up to a good day. Columbus Junction, 6-minute warmup. Then I ran with the girls, starting easy, then having to pick it up. By the end, Claire and Caitlyn were really picking it up. I did 21:30 with them. Then I ran a 400 (1:38) and 600 (2:44) on the track. I had to join the girls to get a flash drive and some papers from Mike. Then, on the way home, I stopped in Winfield. Ran 3:30 to get to the back side of the golf course, then did 4x400ish-plus threshold runs, 1:56, 1:53, 1:53, 1:50. Then 3:30 back to the car. Total: 40.5 minutes. Definitely 4.5 miles.

For week --- 4.5 miles.

Great weekend

It was a strong weekend of running. Saturday, I ran again up in Iowa City. This time, I did Hickory Hill again and ran about an hour. I ran 30 minutes on the trail, then out and through ACT, back on Dodge and back down to Hickory Hill, then another 10 minutes. 60 minutes total.

Today, I felt remarkably well after running an hour yesterday. I ran out at Eastlake, one park loop for a warmup (on which I felt a little tired from yesterday), then three driving range-soccer fields loops, then back up the driving range hill and back for 30 minutes. Then I ran four very loose and fast strides, 25 seconds or so. I feel remarkably strong and fit.

weekly total. 21 miles.

This week, June 27-July 3:
Monday (off)
Tuesday -- Run with girls in CJ. Easy run with them, then 2 miles of threshold -- 400, 600, 800, 600, 400. (4.5 miles)
Wednesday -- Easy, 25-30 minutes. (3 miles)
Thursday -- Run with girls in CJ. 35 minutes. (4-4.5 miles)
Friday -- (Off)
Saturday -- 60 minutes. (6 miles)
Sunday -- 20 minutes (2 miles).
total -- 19-20 miles

July 4-10
Monday -- Trail run 5K (4 miles)
Tuesday -- Off
Wednesday -- Threshold (threshers 800s). 4 miles
Thursday -- Easy 3 miles.
Friday -- Off
Saturday -- 6.5 miles
Sunday -- Easy 3 miles.
total -- 20-21 miles

Hickory Hill run

Today I ran at Hickory Hill Park in Iowa City -- 30 minutes on those trails. I felt strong and loose ... no pain. My conditioning level keeps rising. Then I drove over to the City High track and ran a mile in lane 8. 9:09 total (translating to about 8:09) including 3:53 for the last 800. It gives me some good hope.

40 minutes, 4.5 miles. 11.5 miles for the week.

Saturday long run -- 57 minutes (6ish miles).
Tuesday threshold practice --10-minute warmup. 400 (1:56 then 1-minute jog), 600 (2:56 then 1:30 jog), 800 (3:56 then 2-minute jog), 600 (2:56 then 1:30 jog), 400 (1:56 then 1-minute jog). Then 6-minute cooldown.

Easy 30 minutes

Today I ran a real easy 30 minutes around Eastlake. Good recovery; my legs feel good.

3 miles. 7 miles for week.

Hard hill workout

So I ran up and down the Linden Drive hill (.3 from no parking sign to electric meter) 1x 2-up and 2-down (4:39, 4:56), then a 4-5 minute rest and 1-up and 1-down (4:41), then another 4-5 minute rest and 1-up and 1-down (4:41). So I was averaging 7:54 miles for the workout. It was more than threshold, I guess, but maybe not. I wanted to do the whole workout continuously (4-up, 4-down), but couldn't pull it off. Maybe next time I do three in a row. Then 1 and 1. Counting a 10-minute warmup and 6-minute cooldown, it was a 35-minute run -- 4 miles.

Maybe I'm being optimistic but I am hoping it translates into a 23-minute 5K about right now.

This week

Tomorrow: Mile warmup, 4 x 500-yard hill up Linden Drive and back down. Goal: 20 minutes. Mile cooldown. 4.5 miles.

Wednesday: 3 miles, 30 minutes.

Thursday: 4 miles, throw in a fartlek or two.

Friday: Rest

Saturday: 57-58 minutes, 6 miles.

Sunday: 3 miles.

Total: 20.5 miles.

Then I want to do two thresholds a week for three weeks.

53 minutes

My longest run yet, 53 minutes, about 5.5 miles. I ran to the four corners and back twice, the second time going past pep stop to the point where I would get in 53 minutes. It felt good ... I love the soft gravel on the shoulders. I felt very strong.

Today, 3 miles. I felt good despite having run yesterday. But I got real weak at the end ... didn't have enough to eat. I threw in a 4:17 800 at one point.

19 miles for the week.

UI XC course run

I ran a little over 3 miles on the UI cross country course. It is about a mile and a half around the perimeter .... give or take. The second lap, I pushed it for quite a while until I got really sapped. It was hot and humid, about 84. The grass was a welcome surface. I felt good pushing it for about 10 minutes or so. Actually, it was my third run in three days ... a record for me lately. My knee is feeling it a little bit.

After a well-deserved day off tomorrow, I will try to do my longest run (53 minutes) on Saturday.



Miles for week -- 10.5

Getting stronger

Tonight, after a day off, I ran about 4.5 miles -- on the track. Every lap, I would run the homestretch 100 pretty hard (26 or 27 seconds -- 6:56-7:12 pace), then ease up to about 8:50 pace for the other 300. So it made my laps average about 8:20-something pace. So it was a good quality run.

Saturday -- 3 miles. 1/2 mile to Old Threshers, then 4xloop. I started and ended at the last tree on the gravel road, to make it a complete round trip. My times: 4:27, 4:12, 4:10, 4:12.

Sunday -- 4.2 miles at about 9:00 pace.

So I had about a 20-mile week last week. My running is going very well.

5 miles

After Upward Bound training, I hustled over to the Hoover Trail. I ran 24 minutes out and 23:35 back for a 47:35 run. I am figuring 5 miles. The knee is sore, but it's OK. Good run. I've been very happy with my eating/weight loss. I'm losing a little bit; for me, it's so much about how many calories I consume. I read somewhere that I have to eat 1/3 fewer calories now than when I was younger, and that is what I am shooting for.

12.5 miles for week.

Gutty run

I got up this morning before I went to upward bound and ran about 4 miles. I biked to Eastlake, ran the park road loop as a warmup, then ran a fartlek workout, 4 x the .7-mile driving range-soccer fields loop. I was pushing it pretty hard at times -- for good stretches. Then I would settle in for a regular run. Laps of 6:41, 6:38, 6:30, and 6:29. I guess I'm not going to go by times as much as I am effort. the effort was there. I was trying to be quick and light on the hard-running portions. Then a .6 cooldown, the park loop.

4 miles
7.5 miles for the week

Hot run

This morning, I ran with Kara and Kylie -- park loop and cowpath and back -- 2.5 miles. Then I ran a mile on the track at Eli's pace -- about 8 minutes. 31:25 of running, 8:58 pace. It was hot, but I held up well. I feel strong.

Plan for this week-- run Wed-Thurs, then Sat-Sun. I'm planning on a 19-mile week, with a long-run of 5 miles.
Next week -- Tues-Wed, Thurs-Fri, Sun. (20 miles, long run 5.5 miles)

In good form

My running is going well. The last two days have been good. Yesterday, Friday, I ran 45 minutes (my longest to date for this session) out the airport road to eastlake (19 minutes), around the driving range and soccer fields (7 minutes) and back home (18 minutes). 4.7 miles.

Today, I felt wonderful. I got up and felt light and strong. So this afternoon, on a terribly humid aftgernoon, I drove to the track and ran 12 laps in lane 8. 2 laps warmup, then 2 laps on (about 8:20 pace) and 2 laps easy (9:20 pace). It was 30 plus minutes. 3.4 miles. Then three 100-meter strides.

I've just been doing a good job of building up to this, not missing any days and running well.
I believe I am about at 40-42 VDOT (about 24 minutes for 5K). I want to continue to run consistently and lose some more weight and get down in the 22s for 5K this summer.

Good run with kids

Taylor and Kara joined me tonight on the Columbus City loop. We were cooking pretty well -- a little bit beyond my typical run. But I hung in there. On the way back, we ran through the cemetery hoping to get a drink (water fountain not on). We stretched, then made it back to the school. I ran two laps on the track after I got back (the last lap in 2:02) for about a 3.5-mile run in 30:39. I think I was 8:20 or so on the loop. Good run, good to get out of my comfort zone a little.

Wednesday, I'm going to try a 40-minute run. Easy ...

total for week 3.5

Intense Saturday run

This morning I ran 2 laps of Eastlake to warm up, then I ran three 3-minute uptempo runs (with about a 1-minute rest) on the driving range. Then an 8-minute cooldown for 30 minutes.

It was hard, but it gives me confidence I can improve a lot.

3 months to get ready for the Watermelon run.

-- Mostly distance this month -- get it up to about a 50-55 minute run.

-- At least one anarobic threshold run a week June 20-July 20.

-- At least one interval workout a week from July 20-Aug. 20.

Solid running

Tonight, I biked to Eastlake -- 10 minutes. Then I ran an easy park loop for warmup -- 6 minutes -- and another steady loop. 12 minutes.

Then I tackled a solid 8-minute run on the Frisbee golf trails. I did one full loop in 4:19 and almost made another full loop. Very strong. I was not completely dead, but it was a nice hard threshold-type run.

Then I did 12 more minutes, four laps of the nice soccer field and back down to where my bike was parked.

• Sunday, 38 minutes. Everything was fine -- ran to Eastlake and ran a loop, then back on the trail and around the high school. That was about 35 minutes. Then ran 11/2 minutes up the Linden Road hill and back. I really hit the hills strongly. I think these hills are getting me into shape.



• Last Friday, on a real cold and windy day, 30 minutes. Just got through it.

Probably about 14 miles for the week.

On a pretty good roll

Today, I warmed up on the Columbus track, then joined the 4x800 girls for a run downtown and back. That was very nice. I was at the 25-minute mark when I got back to the school. I finished my run with two laps on the track. The first one, I just decided to run it a little harder and did it in 1:52 (7:28 pace), and the last one I jogged as a cooldown. A 32:30 run.

Monday morning was outstanding, too. I got up, ran 2.4 miles down to Hardee's and back, then up the Linden Drive Hill past the little shelter and pond and then back home. 35 minutes.

Almost 7 miles so far this week.

A couple of tough days

Yesterday, I set out to do a 38-minute long run as I up my long runs by 10% each week. I ran the marshy trail of Eastlake and then set out on the airport road. I got down the road fine, but coming back was hard. It was about 80 degrees and I hadn't drunk enough water. Plus, I had mowed the yard before I ran. So I was parched and very tired. I ran part of the way and walked part of the way. I managed to accumulate 30 minutes, which was fine.

On Thursday, it was a 24:45 run around the bike trail around the high school. I ran in the morning and it was a little rough, but I made it fine.

Morning run

It was cold yesterday morning, about 30 degrees, but I got out and made it 30 minutes before school. Up to Eastlake, two laps on the road in 5:40 each, and home in about 9 minutes. It was a good run. I felt loose and fast.

Longest run ... at old threshers

I drove over to Old Threshers to run the hills for my longest run so far. I ran 35:42, climbing the hills and not worrying about pace. It was two big loops of the grounds -- down and back up. I was very tired afterward but held up well. I did feel like I would get some cramping in calf/lower leg, right leg, but eased up as that came on. After 30 minutes, I stopped, stretched a little, then did about 6 minutes more.

A couple of nice Eastlake runs

Two very good nights. On Wednesday, I ran 25:30 at the park. It was cool and windy, but I ran very well. I felt very smooth and running is getting easier.

Friday night, I was going to run about 28 minutes. But it was so nice and I felt so good, I turned it into 30. I have so many options at Eastlake Park ... I ran a couple of laps on the marshy trails, went around the 900-meter trail, then went back and forth on the "backstretch" of the 900-meter trial (about 6 minutes on that), then around the driving range. I love the surfaces and I felt light and snappy. Like I said, this is getting easier. The knee was not very sore at all.

Next week, I believe the running will be Tuesday night (30 minutes), Thursday morning (30 minutes), Friday morning (20 minutes), Saturday afternoon (35 minutes). I have track meets Thursday and Friday.

New goal

Maybe it was a mistake to read my 11th-grade Composition journal. But it's really gotten the wheels turning. I used my journal to record legendary cross country and track workouts, predictions, times, results, etc. I was a hell of a high school runner.

I believe I can return to being a hell of a runner. So I have been clicking around and rediscovered the master's running entry of Richard Stiller. He had a plan for running a 5:20 mile in his early 50s, and he succeeded. I'm not even going to get into the specifics of the plan because I'm not even close to that position right now.

But I am going to try to hit 5:20 or 5:30 .... before I'm 55. That's about 3 years and 7 months. I can do it, I know I can. But here are some overarching principles I must follow:

• Lose weight and eat and drink healthy. I'll probably have to get down between 160 and 170. 24 weeks, 24 pounds to Run for the Schools (171 projection).


• Stay healthy. If you suffer a muscle tweak, slow down or back off. Example: I felt a little cramp on the outside of my lower right leg tonight. Ease off, like I did. Stretch lightly.


• Be consistent. Run smart and steady. Begin to do one faster run a week (tempo) at about the six-week mark -- about that first week I get out of school. Do just one faster run (tempo, intervals) a week. Be able to run almost 3 hours a week and be well conditioned.

10 weeks to July 4 run (goal: run 20 miles a week before that):

Week 1 -- 13; Week 2 -- 14; Week 3 -- 15; Week 4 -- 12; Week 5 -- 15; Week 6 -- 16; Week 7 -- 17; Week 8 -- 15; Week 9 -- 19; Week 10 -- 20 (shoot for 8K at CR).

Quick run on track

Tonight was great ... a light drizzle, about 55 degrees, no wind. I decided to run about 25 minutes on the track. I warmed up for about 6, then did a loop where I accelerated for 100 meters on the track and then just kept my footsteps light and spirited around the practice field next to the track and back to the track. It was about a 4-minute loop, I did it 3 times. Finally, I decided to run at a steady pace 1 mile on the track in lane 1. I was running the first three laps in 2:12 (about 8:48 pace), then picked it up, keeping it brisk but within my ability right now, on the fourth 400. I did it in 2 minutes for an 8:35 final mile. So I ran about 27:30 and felt very good. Probably 3 miles.

33 minutes

Because of major time commitments, etc., I took two days off. Then I was determined to make my long run of the week ... 33 minutes today. I did it and actually felt good. I went out to Eastlake. It was another typical windy, cold, overcast day ... about 55 degrees. But I did it smart. Not a hard pace. 6-minute warmup in Eastlake, 1 mile down the airport road and back, then the 7-minute grass loop. 33 minutes. Probably 3.5 miles.

This week, let's go monday (25 minutes), Wednesday (28 minutes), Friday (28 minutes), Sunday (35 minutes). Almost 2 hours of running, 12 miles.

Good milestone

I survived a good test over the weekend. Saturday, I road my bike out to Eastlake and I ran three miles (5 loops of the Eastlake road) in 29:15, which is 9:45 pace, but it was in a howling, cold wind. Sunday, I ran the RiverRun 5K in 26:47 -- which is 8:38 pace. Certainly nothing to brag about, but it is good news to have done that at this stage of my training. A good milestone.

Then I took two days off running. I was going to run Tuesday, but it was very cold and rainy and I was extremely tired. So I ran last night -- Columbus City loop in 26 minutes. It was very hard, but I am getting there. A little at a time. At my age, it gets harder to get back into shape. I have to stay smart and do this the right way.

Friday, I'd like to run 33 minutes.

BRisk run on windy day

Yesterday I went to Eastlake and ran on the marshy trail and then took about 3 brisk laps (3-4 minutes each) on the driving range area. Kind of a slight uphill, grassy, soft. My legs felt light and I ran smoothly. And my conditioning is getting a lot better. I'm not slogging along anymore. 24 minutes

Best run so far

I ran 31 minutes, my best run so far. It was on the trails at Eastlake Park, my exclusive running course right now. The weather was awesome ... 65 degrees, and no wind. I just felt a lot better ... a great indication I am getting there. Weekly weight check: 192.9. So I've lost 2.4 pounds this week and 4.5 overall in two weeks.

Run in extreme heat

It was about 85 degrees and extremely windy this afternoon as I ran at Eastlake Park. I was kind of slow and methodical for about 24 minutes. But that's pretty good after running 25 minutes Friday night at Marr Park ... a real nice run ... and then walking with Tammy the RiverRun 5K in Iowa City.

60-degree night

In 60-degree weather, I headed out for Eastlake Park. I ran down to the marshy grass trail then back to the soccer field. Then I went around the loop to the 900-meter grass loop. Then back around the .6-mile park loop and through the 900-meter grass loop again. All tolled, it was about 3.2-3.3 miles and I ran 30 minutes. It was my best accomplishment yet since I got started running again. Everything seems to feel fine.

Making progress

My weekly weigh-in was 195.3 -- 2.1-pound loss. That is good progress. Last night, I ran 20 minutes a few hours after giving blood. It was a good accomplishment. I ran almost 27 minutes in Iowa City on Saturday on the Riverrun course. I felt strong. Then last Thursday, it was about 23 minutes. So I am plugging away, staying consistent. That is what is going to get me back to runnning again. What I really want to do is be able to run with the xc girls this summer.

Plugging away

Tonight, 25 minutes again on soccer fields and marshy grassy trail area. Two 13-minute loops. The knee is quite sore, but I think the grass helps. I am quite out of shape. Weight: 197.4. My goal is to lose a pound a week for 20 weeks. This is my check-in day, Tuesday. So on August 16 .... Sunday, 23 minutes. Thursday, 25 minutes; Saturday, 27 minutes. 27 minutes next week. 30 minutes the week of April 11-17.

Two good days

I ran this morning 23 minutes up and down and around the Cedarcrest Golf Course. It's hard, but I want to stay on the soft grass for right now with this knee. It's sore.

Thursday, half-mile with Tori and Sayra, then 4-minute warmup, then 15 minutes on the track. I'm kind of slugging it out right now, but it's necessary.

Got to start somewhere

After soaring to more than 200 pounds and being totally out of shape, plagued with this tendinitis on the outside of my foot, and battling a nagging sore left knee, I ran today. 20 minutes. On the grass to protect my knee. It was good. It was a start.

I'm surrounded by track and running and planning these days. I have some good girls -- Caitlyn, Marina, Kylie, Taylor, Rebecca, Ruby, Yvette. I'm trying to get them going, smart, motivated. Then I'll take on the middle school boys next week. I am liking this whole thing.

I'm also biking. I great idea to keep tabs on runners. It's a good spring so far. It turned almost 60 today.

A new beginning

OK, I'm kind of at the bottom. I can barely make it the bike path loop (2.5) miles. And I weighed 197 today after running the bike path loop.

But here's the good news. I ran it. And I'm happy to be back. This week, as part of the Columbus Winter Running Club, which I created, I ran 13 minutes Monday, 13 minutes Tuesday (both times to Chataqua Park and around the loop and back), 22 minutes Thursday (to cemetery and around the loop and back), and 24 minutes today (bike path loop). So 72 minutes on Week 1.

My goal for now: Lose a pound a week for the next 20 weeks to get back under 180. And keep plugging away in a logical manner. Everything should be sensible.

20 weeks would be May 4. Tentatively, I would like to shoot for the Drake 8K again.

Welcome 2011

It's been more like 10 weeks. I said it would take six weeks to recover from the foot injury, but it has been longer. I wore a boot for a while. I simply didn't run on it. And in the meantime, I got terribly out of shape. I ate too much. I wasn't active because I couldn't be active.

But today, the second day of the year, I ran. I actually walked about 20 minutes with Tammy and threw a couple of 5 minute jogs in. Yes, it will be a long road. But also, yes, I can do it as I have in the past.