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.