25-minute loop

Ran the CC Loop in 25:18, about 9 minutes a mile. It felt great ... I thought I was going faster, but that's kind of the name of this game as I age. I'm happy I ran and am getting into better shape.

Sunday, 35 minutes on the track and the perimeter, after riding bike there (and then back). Very tired with all the physical work I did all weekend.

Last Friday, great run -- 2 laps on golf course perimeter, a pace of high 8s on those hills.

Today I ran the Grandview 5K with the team. 26:38 (8:11, 8:27, 10 minutes for last 1.1 miles -- about 9:05). Nothing to talk about other than I am healthy and being patient with my running. Eating sensibly. My passion for coaching the Columbus cross country team is making me into a better, more consummate runner.

7.5 miles for the week.

Longest run ... then a little scare

Yesterday, I went 37 minutes all on the track -- my longest run yet. It was probably 4 miles. Toward the end, I felt some soreness in the left achilles area. I did my best to stretch it out and added icy hot later and kept stretching it. It was sore this morning, then felt better as the day went on. I think it's OK.

Today, I ran for a second consecutive day, just made it 20 minutes. The girls went 25.

72.5 miles

Very good stretch

We went out to Syracuse last week. Out there:

Saturday, 35 minutes total. Some on the neighborhood roads, some on the golf course.

Sunday, 20 minutes running in 40 total of run-walk.

Monday, 31:30. It was about 3.4 miles out and back on streets. 9:15 pace.

Wednesday, when we got back, I did 4 laps of the Eastlake soccer fields driving range, 7:21, 7:06, 6:58, 7:02. Very smooth, felt strong. It was about 50 degrees and I was in shorts, and it was great. Then, I ran down to the driving range ridge and ran a couple of controlled strides up, and jogged back. 35 minutes total.

Today, Friday, I got out of the cold wind and ran on the Wesleyan track for 30 minutes, 9-minute pace for a good part of it. 3.3 miles.

66.3 miles

2 days in a row

Tonight was relaxed, out and back, 15:58 and 15:28 (31:26). Nice and relaxed, smooth. Just logg ing the miles for my base. Feeling like I have some endurance, especially coming back. I'm limiting what I eat, watching what I eat. The best part is this is a back-to-back run. To

Tonight makes it exactly a month, 17 runs.

50.3 miles.

Staying steady

I'm doing the work. Tonight I ran 30 minutes with Claire, downtown, up past the post office, up and Street, left to the park, big loop, then back to the school. 27 minutes, then I cooled down 3 minutes.

I was working real hard, compared with Claire, but I am putting in the work.

Next week, I need to do a 35-minute run.

47 miles

3 trips around cemetery

Very steady, but hard run. I ran to the cemetery, did three loops, and back in 32:30. It seems very hard because, 1. I'm not in the best possible shape. 2. It's after school, and I got up at 5:30 a.m. 3. It was snowing and coldish.

But this is the benefit of this run I need to impart to kids: Be consistent. Be steady. When these runs seem hard and going nowhere, keep your eyes ahead and just plug away. There will be 70 days this summer. Run consistently for 55 or 60 days, and you will be ready. There will be 77 days of the season. Run consistently for 66 days, and you will get somewhere.

By the way, cemetery is .55ish.

Yesterday, I felt so loose and strong. I ran with Luke for 11 minutes out at the park.

44 miles.

Hard, cold week

Had three runs this week. This morning, 4 laps of Eastlake soccer fields/driving range in 27:55, actually a total of 32 minutes with Luke run a little later. 18 degrees with w-nw wind of 15-25 mph.

Thursday, before conferences, 26-minute run. I went to the park in C.J. and ran three big loops and back.

Last Tuesday, Columbus City loop in 26-something and that was hard. It was a day after I gave blood, so I think that affected me.

40 miles.

32 minutes on track and fields

32 minutes on the track and the fields around the track. At the end, I did a lap in 2:16 on the track (9:04 pace). Pace doesn't matter. Running matters. Then did some jogging at eastlake with Luke. And I ate reasonably today. I felt a good rhythm, and that's what I am going for.

31 miles.

Another bike loop, then dog run

Last night, I did the same route -- on the bike path around the school -- 24:35. Then I took the dog up the hill to the shelter and back, 35 minutes. It was very blustery and with the hills it is hard to get into a good rhythm.

Probably 3.5 miles. The focus is not on speed, it's on consistency, and logging time running. STeady pace.

Total miles -- 27.5

Getting in shape again

It's amazing but it happens every year. I start running again, usually after an injury, it is frustrating at first, but then it starts to feel better. I am to that point now where, running every other day, it is starting to feel better.

Tonight was great. I did the entire bike path loop (2.5 miles), then took Luke up to the pavilion by the pond and back. The entire run was 33 minutes on a great night -- it was probably 50 degrees on January 31 at 6 p.m.

Sunday was harder. It was the afternoon, and I had had a full weekend of family and too much eating and I was very tired. I ran 26 minutes, off and on, in the park.

Total -- 24 miles

Snowy run

After school yesterday, when I was very tired, I went up Linden Drive, across the interstate, and did a park loop twice. It was about 3.2 miles, and on the way back, the snow was flying and wind was blowing. It was a bit brutal, but another good step.

Today was great. I put the dog in the car and drove up to Eastlake and jogged around with him on the grass fields. Very nice ... he likes that better and he got some good exercise, as did I.

Total miles -- 17.9

First Loop since comeback

Tonight I took on my toughest challenge of my comeback: Columbus City Loop. I ran it in 26:20, which is not fast, but the point is I made it. It's 9:17 pace. I feel good having conquered it.

total 14.5

Feeling better

The last two runs, Saturday and Monday, I have made it 30 and 27 minutes, respectively. I'm feeling a pretty good tempo when I run. It's been cold, but I keep telling myself this is going to pay off.

I want to be a coach who runs, and can make a tough workout with his team. I think this gives me a better feel for what they might be going through and generally earns credibility with the kids.

Total miles -- 11.5

Very cold run

It was a very cold run tonight. Same as Tuesday night ... took Luke on a 9-minute jog to the school and back, then went to the park. I ran a 5:44 loop of the park, which is pretty good for right now. I am feeling loose and pretty good. It's hard to believe I am going to go for a 30-minute run on Saturday.

Total miles -- 5.7

Here's what I want from my cross country runners. Consistency, like I have when I am health, and hard work. No slacking. We'll have fun, it won't be hard-core all the time. But we will work consistently and have a purpose.

I'll have a meeting in May. Then the state track meet Thursday-Saturday, May 17-19.

Start the 10-week summer training schedule May 28, and end August 5.

Weekly miles (long run in parentheses).

(Year 2)
Zach, Mitchell, Efrain, Jesus (maybe), Dalton, Josh.

1 -- 15 (4)
2 -- 17 (4.5)
3 -- 19 (5)
4 -- 21 (5.5)
5 -- 17 (4)
6 -- 23 (6)
7 -- 25 (6.5)
8 -- 28 (7)
9 -- 31 (8)
10 -- 23 (6)
Total -- 219

(Year 1 runners -- mostly girls)
Curtis, Alex, Robert.
Rebecca, Ashley, Melissa, Grace, Abby. Jessica, Alma, Zulema, Martha, Yvette.
Kassandra+, Kylie, Taylor+,
1 -- 10 (3.5)
2 -- 11 (3.5)
3 -- 12 (4)
4 -- 13 (4)
5 -- 10 (3.5)
6 -- 15 (4)
7 -- 17 (4.5)
8 -- 19 (5)
9 -- 21 (5)
10 -- 15 (4)
Total -- 153

Year 3
Caitlin, Claire,
Eli+,

1 -- 17 (4)
2 -- 19 (4.5)
3 -- 21 (5)
4 -- 23 (5.5)
5 -- 17 (4)
6 -- 25 (6)
7 -- 28 (7)
8 -- 31 (7.5)
9 -- 34 (8)
10 -- 25 (6)
Total 240

Year 4

A new beginning

I begin anew after yet another fall-winter injury, this time an achilles tendon issue that required 7 trips to a physical therapist to work out. This one has made me really think about how hard I am running. I am starting back very conservatively. Every other day, now I am up to about 29 minutes.

That's what I ran tonight. 10-minute warmup with our new dog, Luke, up to the fence by the bike path and the school and back. Then I stretched well inside, drove out to Eastlake, did a little dynamic warmup and ran three laps on the road. It was very cold, probably high teens, with the wind blowing. The road was a bit icy from early this morning.

The big change I am making is my role. I am the new cross country coach at Columbus and am putting a lot of thought into this. Of course, I am so pumped for this job. I take a great deal of pride in it. I have been talking to kids about running, trying to inspire some of the excitement that pushed me to first start running more than 35 years ago.

I will be writing more about this new chapter in my running life as I log my miles and get ready for my first season as a high school coach.

Total miles -- 2.9