Spring has sprung

Spring has sprung, and so has my running. I felt great tonight. I started with 12 minutes on the treadmill, then did 21 minutes to the Hy-Vee road and back. I just felt so much in control. The wind was blowing and it is pretty cold, but I felt strong. I'm pushing it in spots and my legs are responding well.

I completed my coaching authorization last weekend and will be helping the boys' cross country team in the fall. This is great motivation for me. I will start in the back with some of the JV/young runners and give them encouragement/motivation/direction. This gives me great motivation to keep going. Keep plugging away toward that 19-something 5K in the fall.

I also found out I will be teaching one less prep next year -- with a group of kids I really like and have a lot of connections and knowledge.

It's getting easier

Today was a nice run, about 31 minutes in cool weather. That was followed by a 35-minute run a few days ago. The lowest part of my right Achilles is just a little tender, so I need to really watch that, but things are going well.

Good morning run

It was 5 a.m. and I was on the streets. It was great -- 3 miles. Very cool morning, but no wind, so it felt perfect. It's amazing what a run will do to start your day in a positive way.

Good baseline run

Wonderful run today. I like starting out with five minutes on the treadmill for a warmup, then stretching, then 25-30 minutes outside. Today happened to be a beautiful day, about 35-40 degrees with no wind. I ran very steady for 13 1/2 minutes out, then about 13 minutes coming back. So I averaged about 8:50 for three miles. It felt great. I felt strong, but not overworking myself. This is a good baseline test of where I am right now. I feel like I can keep going from here, first in terms of distance, getting up to 4-5 miles, then, with some faster running, get that "cruising" run down to 8-8:15 pace. If I can do that, I know I can run a 5K in 6:30 pace per mile, or about 20 minutes. That is what I intend to do this year.

Feeling good

It has been a long time since I could run without something holding me back, usually a nagging injury or two. But now things seem to be coming together. Nothing hurts when I run. I've increased the amount of time spent running to 33 minutes. The other day I ran 15 minutes on the treadmill, then 18 minutes outside (or 2 miles).

It is a good baseline measure of my fitness -- the ability to run 2 miles at 9-minute pace without working too hard. I felt like I was cruising. I think I could keep that up for another mile.

I'll try it again tonight, when I get home from the young writers' conference. I think I'll run exclusively outside tonight.

Early April -- 4 miles comfortably at 9-minute pace.

Early May -- 5 miles comfortably at 9-minute pace.

Early June -- After starting to insert a few faster sessions, try to get that easy run place down to 8:30.

In mid-August, I want to be able to run 6 miles in 8-8:30 pace, pretty comfortably.

Then by October, the goal is to try a 5K and break 20 minutes.

UPDATE -- After a 5-minute warmup on the treadmill, I went out and ran a half-hour, 15 minutes toward downtown and back. It was great. I was able to pick it up on the way back, with the wind. I feel great about my running right now.

On the right track

I had a good workout yesterday -- 33 minutes on the treadmill. The last few workouts, I have been throwing in 5-minute surges. I've been doing my abs and pushups on the ball, also. I feel very strong. I can't wait to get outside to run. I'm gonna go 30 minutes outside tomorrow, trying to keep things steady and smooth. I have visions of 90-second 400s going through my mind -- 10 of them. I think I am in good shape to do that. I am staying injury-free, too. Achilles are strong. But I'm not going to overdo it.

I'm back

Sorry I haven't updated my blog lately. I have slowed a bit, mostly because of a slight Achilles injury I suffered from running on an indoor track. But I've nursed it along and, finally, it seems much better. Today, I did 15 minutes on the treadmill and 15 minutes outside. It has been so cold and icy, it is hard to run safely outside. So what running I have done has been inside on my treadmill. But it feels good to be on the comeback trail. I need to stay healthy.