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