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