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.