Sunday, it was about 70 degrees and I felt strong. I drove out to the park, ran home, then back out -- 4.5 miles in 38:12 (8:30 pace). I ran the last half in 18:39 (or about 8:17 pace). Then I ran 3 x 80 yards at a controlled pace strides.
Miles for week -- 19.5
Miles on new shoes -- 277.5
Running bike path on Valentine's Day 2010.
Monday, November 9, 2009
Friday, November 6, 2009
Beautiful, hilly run
On a morning when it probably hit 60 degrees, I ran about 5.5 miles in 50 minutes. I started with a lap around the Mount Pleasant golf course, a very hilly mile, then took off for 15 minutes along old highway 34 going west. That half-hour covered 3.45 miles -- about 8:40 pace over a hilly stretch. Then I did another lap of the golf course. I ran it pretty slow, more of a cooldown, over the extremely hilly terrain.
As I suspected Wednesday, this represents a step up in my conditioning. I was running about 9:15 pace on such a run, then it dipped to 9:00. Now, I'm around 8:30 to 8:45. This is very exciting going into a great winter of running. What I need to do is keep up this great stretch and add some tempo running, 8:00 or a little faster, to keep me sharp.
I do want to get the long run up to about 80 minutes at some point this winter.
Tentative weekend long run schedule:
As I suspected Wednesday, this represents a step up in my conditioning. I was running about 9:15 pace on such a run, then it dipped to 9:00. Now, I'm around 8:30 to 8:45. This is very exciting going into a great winter of running. What I need to do is keep up this great stretch and add some tempo running, 8:00 or a little faster, to keep me sharp.
I do want to get the long run up to about 80 minutes at some point this winter.
Tentative weekend long run schedule:
- Nov. 14 -- 55 minutes
- Nov. 21 -- 60 minutes
- Nov. 28 -- 40 minutes
- Dec. 5 -- 60 minutes
- Dec. 12 -- 65 minutes
- Dec. 19 -- 70 minutes
- Dec. 26 -- 40 minutes
- Jan. 2 -- 70 minutes
- Jan. 9 -- 75 minutes
- Jan. 16 -- 80 minutes
- Jan. 23 -- 40 minutes
I want to still make it 4 runs a week. Tuesday, Thursday, Saturday, Sunday.
Tuesday: Interval/threshhold work. Keep the pace smooth and steady. Don't sprint or go hog-wild.
- Warmup mile, 7:45-8:00 mile, 5 minute jog/walk rest, 7:45-8:00 mile, cooldown mile (threshold).
- 40 minutes Fartlek run (4 x 5 minutes at threshold pace).
- 2 miles steady (17:30) -- then 6xneighborhood-hill loop (2 miles) -- then 15-minute cooldown (intervals).
- Warmup 10 minutes to Old Threshers, then 3x800ish loop there in 3:30-3:40ish, with 3-minjute rest, then cooldown by running back (intervals).
- Same thing at Cedarcrest: warmup lap, 3 x 1st tee-to-green loop in 3:30-3:40, with 3-minutes rest, then cooldown by running another lap (intervals).
- Warmup mile, then 6x400 in 1:45ish, with 2 minute rest, then cooldown mile (intervals).
Thursday: 35-40-minutes easy, then 10 strides.
Saturday: Longer, 8:45 to 9:00 pace.
Sunday: 30 minutes.
Next week: Tuesday, Nov. 10: Old Threshers intervals.
Thursday, Nov. 12: 35-40 minutes easy, plus 10 strides.
Saturday morning, Nov. 14: 55 minutes.
Sunday morning, Nov. 15: 30 minutes.
Miles on new shoes -- 273
Wednesday, November 4, 2009
Running easy
If I ever achieve the success I am trying to achieve, I might look back on tonight as a breakthrough. It wasn't a real quality run -- but I felt light, I ran easy, with no pain anywhere. I ran at a good pace -- about 8:30 on a medium run of 4.5 miles. I took two laps of the perimeter around the track, about a mile and a half, and then ran about 3 miles on the track. At one point, I was running 2:04 laps (8:16 pace) pretty easy. That is an indication that my conditioning is reaching another level. I plan to have an awesome winter of running.
Miles on shoes -- 267.5
Miles on shoes -- 267.5
Monday, November 2, 2009
Excellent run
Tonight was great. It was about 50 degrees, near dusk, and I took off around the bike path around the school and home -- then up Linden Drive to the Hy-Vee road and back. I ran about 45 minutes -- steady for the first half, then a 7:58 mile (mostly uphill) headed up Linden Drive, then I eased back down the hill. About 5 miles. I was inspired partly by the state cross country meet on Saturday, where Jake ran his guts out and got 11th in class 2A.
Friday night, I got home and ran 32 minutes through a terrible wind. Some nights, like tonight, I feel 35 or 40. Some nights, like Friday night, I feel 50.
Miles on new shoes -- 263
Friday night, I got home and ran 32 minutes through a terrible wind. Some nights, like tonight, I feel 35 or 40. Some nights, like Friday night, I feel 50.
Miles on new shoes -- 263
Wednesday, October 28, 2009
Motivated
I was thinking of our top runner -- and the top runner in the state -- tonight as I ran 38 minutes up to the park and down the road past the airport and back. Sam broke a bone in his right foot and won't be able to run at the state cross country meet Saturday. It is extremely sad.
I am motivated and I felt it tonight, especially on the way back. I was running sub-9s as I returned to town. I want to have a great winter of running so I can hit the ground running come spring. I want to run the Drake Relays Ont he Roads 8K in April, then hit the track and get ready to run a mile on the track next summer. Then do my fall routine, do some good mileage and get ready to run a 21-minute 5K at the run for the schools next summer.
Monday night, when I got home from districts, I ran the 2.5-mile loop around the school.
Total miles on new shoes -- 255
I am motivated and I felt it tonight, especially on the way back. I was running sub-9s as I returned to town. I want to have a great winter of running so I can hit the ground running come spring. I want to run the Drake Relays Ont he Roads 8K in April, then hit the track and get ready to run a mile on the track next summer. Then do my fall routine, do some good mileage and get ready to run a 21-minute 5K at the run for the schools next summer.
Monday night, when I got home from districts, I ran the 2.5-mile loop around the school.
Total miles on new shoes -- 255
Sunday, October 25, 2009
Back after a week
I took a week off to heal some minor hurts, and ran yesterday. I had lost a little conditioning, but felt good in a 37-minute run. I'm committed to having a good winter of running.
4 miles.
Total on new shoes -- 249 miles.
4 miles.
Total on new shoes -- 249 miles.
Sunday, October 18, 2009
Run for the Schools
I ran the Run for the Schools race in 23:17 -- not my goal, but hey, I'll take it.
I went out quite fast, staying with Will Harte for the first mile in 7:05 -- probably a little too fast, but hey, I wanted to see what I could do. I wouldn't have hit my goal if I didn't maintain that pace.
My second mile was 7:37 -- 14:42. Then my last 1.1 miles were in 8:35 (7:48 pace). Overall, my pace averaged 7:29.
You know what this is? A place to start, that's what it is. I was a little disappointed in my time, but it's OK. As long as I am running, I am doing great.
I have some nice plans for next year. First of all, I'm going to make the run for the schools 5K my championship race every year. Maybe I can train, do some speedwork, find a mile race and run as fast a mile as possible over the summer, then build back up with some mileage for a fast 5K in October. That can be my routine.
I had thought about taking another month to run a fast mile, but I don't think I will. Part of it is, I want to start over and do this right. I need to lose some weight. I'm at 175, and I need to probably cut 10 pounds. The other part is, I'm hurting a little. This hip-butt issue is painful -- I need to rest it and get it feeling better. Then I'm feeling a little tenderness to the sides of my Achilles -- not the Achilles themselves -- on both feet. So I need to back off, get some rest, gain some strength, lose some weight, do the right training.
Next year, I hit the 50 age group, and to safely run in the top 5 in Iowa City I need to hit 21 minutes. So that will be my goal. And if I do this right, I should be able to make that.
I was inspired yesterday by my middle school kids. They all did great, some had good meets, some off meets, but they learned a lot, ran with other kids, and I think had a good time. I hope I kept them inspired for cross country for a long time.
Miles on new shoes -- 245
I went out quite fast, staying with Will Harte for the first mile in 7:05 -- probably a little too fast, but hey, I wanted to see what I could do. I wouldn't have hit my goal if I didn't maintain that pace.
My second mile was 7:37 -- 14:42. Then my last 1.1 miles were in 8:35 (7:48 pace). Overall, my pace averaged 7:29.
You know what this is? A place to start, that's what it is. I was a little disappointed in my time, but it's OK. As long as I am running, I am doing great.
I have some nice plans for next year. First of all, I'm going to make the run for the schools 5K my championship race every year. Maybe I can train, do some speedwork, find a mile race and run as fast a mile as possible over the summer, then build back up with some mileage for a fast 5K in October. That can be my routine.
I had thought about taking another month to run a fast mile, but I don't think I will. Part of it is, I want to start over and do this right. I need to lose some weight. I'm at 175, and I need to probably cut 10 pounds. The other part is, I'm hurting a little. This hip-butt issue is painful -- I need to rest it and get it feeling better. Then I'm feeling a little tenderness to the sides of my Achilles -- not the Achilles themselves -- on both feet. So I need to back off, get some rest, gain some strength, lose some weight, do the right training.
Next year, I hit the 50 age group, and to safely run in the top 5 in Iowa City I need to hit 21 minutes. So that will be my goal. And if I do this right, I should be able to make that.
I was inspired yesterday by my middle school kids. They all did great, some had good meets, some off meets, but they learned a lot, ran with other kids, and I think had a good time. I hope I kept them inspired for cross country for a long time.
Miles on new shoes -- 245
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