Riley goes for 5-minute mile

2 days in a row

2012-02-16T20:12:00.000-08:00

Tonight was relaxed, out and back, 15:58 and 15:28 (31:26). Nice and relaxed, smooth. Just logg ing the miles for my base. Feeling like I have some endurance, especially coming back. I'm limiting what I eat, watching what I eat. The best part is this is a back-to-back run. To

Tonight makes it exactly a month, 17 runs.

50.3 miles.

Staying steady

2012-02-15T18:05:00.000-08:00

I'm doing the work. Tonight I ran 30 minutes with Claire, downtown, up past the post office, up and Street, left to the park, big loop, then back to the school. 27 minutes, then I cooled down 3 minutes.

I was working real hard, compared with Claire, but I am putting in the work.

Next week, I need to do a 35-minute run.

47 miles

3 trips around cemetery

2012-02-13T13:50:00.000-08:00

Very steady, but hard run. I ran to the cemetery, did three loops, and back in 32:30. It seems very hard because, 1. I'm not in the best possible shape. 2. It's after school, and I got up at 5:30 a.m. 3. It was snowing and coldish.

But this is the benefit of this run I need to impart to kids: Be consistent. Be steady. When these runs seem hard and going nowhere, keep your eyes ahead and just plug away. There will be 70 days this summer. Run consistently for 55 or 60 days, and you will be ready. There will be 77 days of the season. Run consistently for 66 days, and you will get somewhere.

By the way, cemetery is .55ish.

Yesterday, I felt so loose and strong. I ran with Luke for 11 minutes out at the park.

44 miles.

Hard, cold week

2012-02-11T20:15:00.000-08:00

Had three runs this week. This morning, 4 laps of Eastlake soccer fields/driving range in 27:55, actually a total of 32 minutes with Luke run a little later. 18 degrees with w-nw wind of 15-25 mph.

Thursday, before conferences, 26-minute run. I went to the park in C.J. and ran three big loops and back.

Last Tuesday, Columbus City loop in 26-something and that was hard. It was a day after I gave blood, so I think that affected me.

40 miles.

32 minutes on track and fields

2012-02-05T19:35:00.000-08:00

32 minutes on the track and the fields around the track. At the end, I did a lap in 2:16 on the track (9:04 pace). Pace doesn't matter. Running matters. Then did some jogging at eastlake with Luke. And I ate reasonably today. I felt a good rhythm, and that's what I am going for.

31 miles.

Another bike loop, then dog run

2012-02-04T08:17:00.000-08:00

Last night, I did the same route -- on the bike path around the school -- 24:35. Then I took the dog up the hill to the shelter and back, 35 minutes. It was very blustery and with the hills it is hard to get into a good rhythm.

Probably 3.5 miles. The focus is not on speed, it's on consistency, and logging time running. STeady pace.

Total miles -- 27.5

Getting in shape again

2012-01-31T18:22:00.000-08:00

It's amazing but it happens every year. I start running again, usually after an injury, it is frustrating at first, but then it starts to feel better. I am to that point now where, running every other day, it is starting to feel better.

Tonight was great. I did the entire bike path loop (2.5 miles), then took Luke up to the pavilion by the pond and back. The entire run was 33 minutes on a great night -- it was probably 50 degrees on January 31 at 6 p.m.

Sunday was harder. It was the afternoon, and I had had a full weekend of family and too much eating and I was very tired. I ran 26 minutes, off and on, in the park.

Total -- 24 miles

Snowy run

2012-01-28T08:48:00.001-08:00

After school yesterday, when I was very tired, I went up Linden Drive, across the interstate, and did a park loop twice. It was about 3.2 miles, and on the way back, the snow was flying and wind was blowing. It was a bit brutal, but another good step.

Today was great. I put the dog in the car and drove up to Eastlake and jogged around with him on the grass fields. Very nice ... he likes that better and he got some good exercise, as did I.

Total miles -- 17.9

First Loop since comeback

2012-01-25T14:27:00.000-08:00

Tonight I took on my toughest challenge of my comeback: Columbus City Loop. I ran it in 26:20, which is not fast, but the point is I made it. It's 9:17 pace. I feel good having conquered it.

total 14.5

Feeling better

2012-01-24T08:01:00.001-08:00

The last two runs, Saturday and Monday, I have made it 30 and 27 minutes, respectively. I'm feeling a pretty good tempo when I run. It's been cold, but I keep telling myself this is going to pay off.

I want to be a coach who runs, and can make a tough workout with his team. I think this gives me a better feel for what they might be going through and generally earns credibility with the kids.

Total miles -- 11.5

Very cold run

2012-01-19T18:22:00.000-08:00

It was a very cold run tonight. Same as Tuesday night ... took Luke on a 9-minute jog to the school and back, then went to the park. I ran a 5:44 loop of the park, which is pretty good for right now. I am feeling loose and pretty good. It's hard to believe I am going to go for a 30-minute run on Saturday.

Total miles -- 5.7

Here's what I want from my cross country runners. Consistency, like I have when I am health, and hard work. No slacking. We'll have fun, it won't be hard-core all the time. But we will work consistently and have a purpose.

I'll have a meeting in May. Then the state track meet Thursday-Saturday, May 17-19.

Start the 10-week summer training schedule May 28, and end August 5.

Weekly miles (long run in parentheses).

(Year 2)
Zach, Mitchell, Efrain, Jesus (maybe), Dalton, Josh.

1 -- 15 (4)
2 -- 17 (4.5)
3 -- 19 (5)
4 -- 21 (5.5)
5 -- 17 (4)
6 -- 23 (6)
7 -- 25 (6.5)
8 -- 28 (7)
9 -- 31 (8)
10 -- 23 (6)
Total -- 219

(Year 1 runners -- mostly girls)
Curtis, Alex, Robert.
Rebecca, Ashley, Melissa, Grace, Abby. Jessica, Alma, Zulema, Martha, Yvette.
Kassandra+, Kylie, Taylor+,
1 -- 10 (3.5)
2 -- 11 (3.5)
3 -- 12 (4)
4 -- 13 (4)
5 -- 10 (3.5)
6 -- 15 (4)
7 -- 17 (4.5)
8 -- 19 (5)
9 -- 21 (5)
10 -- 15 (4)
Total -- 153

Year 3
Caitlin, Claire,
Eli+,

1 -- 17 (4)
2 -- 19 (4.5)
3 -- 21 (5)
4 -- 23 (5.5)
5 -- 17 (4)
6 -- 25 (6)
7 -- 28 (7)
8 -- 31 (7.5)
9 -- 34 (8)
10 -- 25 (6)
Total 240

Year 4

A new beginning

2012-01-17T19:23:00.000-08:00

I begin anew after yet another fall-winter injury, this time an achilles tendon issue that required 7 trips to a physical therapist to work out. This one has made me really think about how hard I am running. I am starting back very conservatively. Every other day, now I am up to about 29 minutes.

That's what I ran tonight. 10-minute warmup with our new dog, Luke, up to the fence by the bike path and the school and back. Then I stretched well inside, drove out to Eastlake, did a little dynamic warmup and ran three laps on the road. It was very cold, probably high teens, with the wind blowing. The road was a bit icy from early this morning.

The big change I am making is my role. I am the new cross country coach at Columbus and am putting a lot of thought into this. Of course, I am so pumped for this job. I take a great deal of pride in it. I have been talking to kids about running, trying to inspire some of the excitement that pushed me to first start running more than 35 years ago.

I will be writing more about this new chapter in my running life as I log my miles and get ready for my first season as a high school coach.

Total miles -- 2.9

4.4 miles

2011-07-24T15:57:00.000-07:00

This was a good effort ... 4.4 miles in 40:08 (9:07 pace). I was running real easy to the four corners and back, then I went up the Linden Drive hill mile and back (8:50 pace ... very even). There is a big difference in my conditioning these days. I can really hit the accelerator when I need to, and it feels very good to be able to do that.

Miles for week -- 20.2

Next 10 days --

Monday -- Easy with Columbus girls (3)

Tuesday -- Rest

Wednesday -- At College of Ozarks track: 10 minute warmup. 10x400 in 1:42 average, 1-minute rest. 10-minute cooldown. (4.5)

Thursday -- 4 miles, go with how I feel. (4)

Friday -- Rest.

Saturday -- 1-hour run. (6.3)

Sunday -- Negative split run. (4)

Monday -- Rest

Tuesday -- Find a place where I can run repeat 5x800-1000s. (4.5)

Wednesday -- Easy 4 (4)

Thursday -- Negative split run.

Friday -- Rest

Saturday -- Old Threshers repeats (5)

Sunday -- 4

Fartlek at Hickory Hill

2011-07-23T18:05:00.000-07:00

I ran 45 minutes today on the Hickory Hill Park trails ... it was an outstanding run. It was overcast and at one point it rained pretty steadily. So it was kind of refreshing after all this heat. I started pretty hard and ran 9 minutes on the trail to the right, which exits to the Dodge Street shelter. Then I stretched at the shelter and continued running to Dodge Street (13 minutes) and back to the start. That was about 26 minutes. Then I took off again and hit the trail to the left, which goes out to Rochester. I ran 1 1/2 minutes up Rochester (10 minutes) and back pretty hard to the start. So a total of 45-46 minutes (5 miles, conservatively). It was a great run ... I'm at kind of a breakthrough point, I think, because I am running relaxed and loose and easy. The pace is picking up ... even on these non-interval days. Things are coming much easier. For example, I am able to take a slight upgrade and run it hard to the top and feel outstanding ... relaxed and loose. I am unsure of what I want to run tomorrow. I had planned on doing 5xOld Threshers "halves." I'll see what I feel. But today was pretty fast and I don't want to overpush it.

5 miles. Week -- 15.8

Sunday -- Threshers? Or maybe up to Linden Road mile and back, then out to four corners and back (4.2).

Monday -- Easy in CJ with girls. (3)

Tuesday -- Off (travel)

Wednesday -- Go to College of the Ozarks track in the morning and run 10x400 with 1-minute rest again. (4.5)

Thursday -- 4 miles easy somewhere.

Friday -- Off

Saturday -- Maybe longer? (70 minutes?)

Sunday -- 4 kind of easy.

Good tempo

2011-07-21T12:34:00.000-07:00

Today I ran with the girls in CJ. The first 17 minutes, or a couple of miles, was up-tempo. Definitely faster than an "easy" run. But it felt good ... I felt real strong. There is a bit of a turning point going on right now -- I feel like I am really strong. And getting stronger. Then I ran 14 minutes, easier but steady pace. Total 31-something. 3.5 miles.

Miles for week -- 10.8

Extreme heat, but good run

2011-07-20T18:56:00.000-07:00

I ran in probably 95-degree weather this afternoon. Just did some loops on the frisbee golf trails and around the soccer fields for 30 minutes. I felt quite strong ... the heat was no issue. I am reminded why running fast and pushing myself to the anaerobic limit is so good. It improves your form and pace. I actually felt real good out there today.

3.3 miles -- 7.3 for week.

400s in the heat

2011-07-19T10:37:00.000-07:00

Although I ran before 8 this morning, the heat was still oppressive. I did an 8-minute warmup at the track, then proceeded to run 10 400s.
1:44 (1-minute rest)
1:40 (1-minute rest)
1:40 (1-minute rest)
1:42 (1-minute rest)
1:42 (1-minute rest)
1:43 (3-minute rest)
1:44 (1-minute rest)
1:48 (3-minute rest)
1:49 (less than 1-minute rest)
1:52.
Then I ran a 6-minute cooldown. 2.5 miles in 17:24 (average 6:57 pace). I didn't quite get the workout I wanted. I had to take a couple of longer rests (3 minutes), but I was happy with it. First of all, I made it all 10. Secondly, the heat was smothering. It is so tough to run in this. So I held up pretty well overall. If I am able to run even 7:20 pace, I am in the 22s. So this is encouraging. I want to try to do it again and finish all 10 with 1-minute rest. I'll try it in a few weeks.

Miles for week -- 4

Easy to remember goals

2011-07-16T15:31:00.001-07:00

Easy to remember 5K goals:

By age 52: 22 minutes.

By age 53: 21 minutes.

By age 54: 20 minutes.

By age 55: 19 minutes. By this time, I should be able to get my mile to 5:30.

Good effort in Wapello 5K

2011-07-16T14:30:00.000-07:00

Today, I ran the Wapello 5K in 23:32, which I am very pleased with. The last several 5Ks I've done have not been very fast. Either I haven't been in great shape or coming off injuries, etc. This one sets me up for some good things later in the summer/early fall.

Miles: 1 -- 7:23. 2 -- 7:45 (15:08) 3 -- 7:39 (22:47). .1 -- 45 (23:32)

Miles for week -- 16

Plans for next week (early morning) --

Sunday: 1 hour.

Monday: Off

Tuesday: Half-mile warmup. 10x400 in 1:43 (shooting for 1-minute rest). Half-mile cooldown.

Wednesday: Easy 3 (up at CJ)

Thursday: 4 (steady state)

Friday: Off

Saturday: Jog to threshers. 5x"800" loop in 4:15-4:20, two minutes rest, Jog home.

Sunday: Easy for an hour.

30 minutes

2011-07-14T09:09:00.000-07:00

I did 6 900-meter loops at Eastlake. I was just trying to go as I felt. I started at 5:06, then for the next four, I did 4:55ish, or 8:45 mile pace. It felt pretty good. Then the last one I eased up in 5:09. It was 30 minutes for 3.35 miles, or about 8:55 average.

This was a good week -- 3 days of running -- prior to the Wapello 5K on Saturday. I did some good quality work and good volume for mid-week. Then today I got as pleasant surprise after running. I stepped on the scale and it said 185. I want to get into the 170s before the start of school.

I looked at the McMillan calculator and 23:30 looked about right for what I think I can run right now. We'll see. I guess that would be my prediction.

I have 12.3 miles so far in three runs.

Linden Drive hill

2011-07-13T08:52:00.001-07:00

I did the Linden Drive hill workout again and was more successful. I warmed up 10 minutes, then ran the hill and back down three times -- 4:49, 4:54, 4:36, total 14:18. It was 7:56 pace, which I am real happy with it. I wasn't able to do three consecutive times last time. Then I ran up to airport road and back as a cooldown, adding on some volume. A total of 5 miles.

38 minutes, quite hot

2011-07-12T10:20:00.000-07:00

It was a very warm run in Columbus Junction this morning, and I felt real heavy. I ran with Caitlin, Kara, Claire, Taylor, and Abby. I did 38 minutes -- no pain, just real hard to get moving. Probably 85 degrees, high humidity. I had planned to do a tough threshold workout, but I will move that to tomorrow -- I'm thinking the linden Drive hill.

Miles for week -- 4

Hot run in park

2011-07-10T09:08:00.001-07:00

I drove up to Eastlake intending to run the trails, driving range, and soccer fields for 35 minutes, but I made it 32 -- cut the frisbee golf trail a little short. It's way too hot ... 90 degrees, 75% humidity. 3 miles easy.

But it makes it a good week, 21.5 miles.

65 hot minutes

2011-07-09T11:46:00.000-07:00

I ran a difficult road on a morning that was too hot. South on main street 3.45 miles to 270th street and back. 32:05 (9:18 pace) going out and I struggled coming back. I had to walk some and was happy to finish. I ran about 65 minutes, probably 6.5 miles. Last mile, about 9:30 or so.

Miles for week -- 18.5

Awesome 400s workout

2011-07-07T09:29:00.000-07:00

Today I felt real strength in my workout. I ran with the girls for about 12 minutes (they were running 20) to park, around park loop, and back and they were pretty much cranking it out. I had planned to go the full 20, but only if it were a warmup pace because I planned to do 400s on the track.

I did do 400s on the track, with a 1-minute rest between each interval:
1:45, 1:44, 1:45, 1:39, 1:42, 1:43, 1:45, 1:41. Then 3 laps in lane 8 for a cooldown. I was very happy with that. I was giving an effort, but trying to be as smooth and in control as I could. No foot or knee pain at all. If I am reading the charts correctly, that should put me in a spot to run a 5K in the 22s. I can do that. I am planning to go for it at Wapello.

4 miles.
Week total -- 12

Saturday -- Run 65 minutes down the main street road and back.
Sunday -- 3 miles (giving me almost 22 for the week).
Monday off --
Tuesday -- Mile warmup, then back and forth on the winfield gc back stretch 4 times. 1 minute rest, then 4 more times. Then mile cooldown.
Wednesday -- 3
Thursday -- 4 easy.
Friday -- Off
Saturday -- Wapello run.
Sunday -- 3 easy.

4 miles with girls

2011-07-06T10:33:00.000-07:00

Nice 35-minute run plus two strides with cross country girls. It felt good, and I'm jumping back in. I want to get ready for the Wapello 5K on July 16.

Miles for week -- 8

Starr's Cave 5K

2011-07-04T12:17:00.000-07:00

I'm just going to call this a very good workout. I ran a 5K mostly on a trail near Starr's Cave in Burlington. 27:25 -- probably 27:15 (8:47 pace) because i had to stop and tie a shoe. It was extremely hilly, and just a tough gutty run. Did it equal a minute per mile? Not sure. I tried but just didn't have the power to run faster. My message: Keep going. I am healthy (relatively ... a little more pain than usual in the peroneal tendon on my left foot, but I've been doing well with it). Just keep making progress. One issue I probably need to figure out is losing weight. I do need to lose weight ... 190 today.

Total -- 4 miles.

Character-building run

2011-07-02T15:58:00.000-07:00

After working for 6-7 hours yesterday in 95-degree weather cutting down the bushes alongside our yard, I woke up at 6:30 today to run. I was going to run to Old Threshers and run 4x800 loops. I made it two on a very warm morning -- 4:15 and 4:09. I didn't think I could make it two more, so instead, I ran 2.3 more miles to the 1-mile mark on Linden Road and back. About 9-minute pace for the two miles, but it was very challenging. Total of 42 minutes, 4.5 miles.

Total for week -- 16

Easy 40 minutes

2011-06-30T11:36:00.000-07:00

Easy 40-minute run with Caitlyn, Claire, and Kara. 4.2 miles. My body kind of wanted to go more, but I need to realize when it's time to take it easy and when it's time to go.

4.2 miles. Week -- 11.7

This week and next --
Friday -- Rest (0)
Saturday -- 15-minute run to Old Threshers, 4x800ish loop in 4:10ish?, 15 minutes back. (5.5)
Sunday -- 2.5 easy (2.5)
Week -- 20
Monday -- Trail run 5K (4)
Tuesday -- Off
Wednesday -- 10-minute warmup, 8x400 in 1:40-1:45. Cooldown. (4.5)
Thursday -- Easy (3)
Friday -- Off
Saturday -- 65 minutes (6.5)
Sunday -- Easy (3)
Week -- 21
Monday -- Off
Tuesday -- 10-minute warmup, 3 x Linden Drive Hill in 4:45. Then 1 x hill in 4:45 and finally 1 x hill in 4:45. Cooldown. (4.5)
Wednesday -- Easy (3)
Thursday -- 4.5 (4.5)
Friday -- Off
Saturday -- Wapello 5K (4)
Sunday -- Easy run (3)
Week -- 19

30 minute recovery run

2011-06-29T11:38:00.000-07:00

Nice job of running an easy 30 minutes. Just a little tightness in the groin, which I first experienced yesterday. To the 4 corners and back, then up the hill for 3 minutes and back. I held on very well. 3 miles.

miles for week -- 7.5

Great form

2011-06-28T10:27:00.000-07:00

Today, several bits of running, all adding up to a good day. Columbus Junction, 6-minute warmup. Then I ran with the girls, starting easy, then having to pick it up. By the end, Claire and Caitlyn were really picking it up. I did 21:30 with them. Then I ran a 400 (1:38) and 600 (2:44) on the track. I had to join the girls to get a flash drive and some papers from Mike. Then, on the way home, I stopped in Winfield. Ran 3:30 to get to the back side of the golf course, then did 4x400ish-plus threshold runs, 1:56, 1:53, 1:53, 1:50. Then 3:30 back to the car. Total: 40.5 minutes. Definitely 4.5 miles.

For week --- 4.5 miles.

Great weekend

2011-06-26T17:40:00.000-07:00

It was a strong weekend of running. Saturday, I ran again up in Iowa City. This time, I did Hickory Hill again and ran about an hour. I ran 30 minutes on the trail, then out and through ACT, back on Dodge and back down to Hickory Hill, then another 10 minutes. 60 minutes total.

Today, I felt remarkably well after running an hour yesterday. I ran out at Eastlake, one park loop for a warmup (on which I felt a little tired from yesterday), then three driving range-soccer fields loops, then back up the driving range hill and back for 30 minutes. Then I ran four very loose and fast strides, 25 seconds or so. I feel remarkably strong and fit.

weekly total. 21 miles.

This week, June 27-July 3:
Monday (off)
Tuesday -- Run with girls in CJ. Easy run with them, then 2 miles of threshold -- 400, 600, 800, 600, 400. (4.5 miles)
Wednesday -- Easy, 25-30 minutes. (3 miles)
Thursday -- Run with girls in CJ. 35 minutes. (4-4.5 miles)
Friday -- (Off)
Saturday -- 60 minutes. (6 miles)
Sunday -- 20 minutes (2 miles).
total -- 19-20 miles

July 4-10
Monday -- Trail run 5K (4 miles)
Tuesday -- Off
Wednesday -- Threshold (threshers 800s). 4 miles
Thursday -- Easy 3 miles.
Friday -- Off
Saturday -- 6.5 miles
Sunday -- Easy 3 miles.
total -- 20-21 miles

Hickory Hill run

2011-06-23T16:21:00.000-07:00

Today I ran at Hickory Hill Park in Iowa City -- 30 minutes on those trails. I felt strong and loose ... no pain. My conditioning level keeps rising. Then I drove over to the City High track and ran a mile in lane 8. 9:09 total (translating to about 8:09) including 3:53 for the last 800. It gives me some good hope.

40 minutes, 4.5 miles. 11.5 miles for the week.

Saturday long run -- 57 minutes (6ish miles).
Tuesday threshold practice --10-minute warmup. 400 (1:56 then 1-minute jog), 600 (2:56 then 1:30 jog), 800 (3:56 then 2-minute jog), 600 (2:56 then 1:30 jog), 400 (1:56 then 1-minute jog). Then 6-minute cooldown.

Easy 30 minutes

2011-06-22T16:23:00.000-07:00

Today I ran a real easy 30 minutes around Eastlake. Good recovery; my legs feel good.

3 miles. 7 miles for week.

Hard hill workout

2011-06-21T16:30:00.000-07:00

So I ran up and down the Linden Drive hill (.3 from no parking sign to electric meter) 1x 2-up and 2-down (4:39, 4:56), then a 4-5 minute rest and 1-up and 1-down (4:41), then another 4-5 minute rest and 1-up and 1-down (4:41). So I was averaging 7:54 miles for the workout. It was more than threshold, I guess, but maybe not. I wanted to do the whole workout continuously (4-up, 4-down), but couldn't pull it off. Maybe next time I do three in a row. Then 1 and 1. Counting a 10-minute warmup and 6-minute cooldown, it was a 35-minute run -- 4 miles.

Maybe I'm being optimistic but I am hoping it translates into a 23-minute 5K about right now.

This week

2011-06-20T20:16:00.000-07:00

Tomorrow: Mile warmup, 4 x 500-yard hill up Linden Drive and back down. Goal: 20 minutes. Mile cooldown. 4.5 miles.

Wednesday: 3 miles, 30 minutes.

Thursday: 4 miles, throw in a fartlek or two.

Friday: Rest

Saturday: 57-58 minutes, 6 miles.

Sunday: 3 miles.

Total: 20.5 miles.

Then I want to do two thresholds a week for three weeks.

53 minutes

2011-06-19T13:20:00.000-07:00

My longest run yet, 53 minutes, about 5.5 miles. I ran to the four corners and back twice, the second time going past pep stop to the point where I would get in 53 minutes. It felt good ... I love the soft gravel on the shoulders. I felt very strong.

Today, 3 miles. I felt good despite having run yesterday. But I got real weak at the end ... didn't have enough to eat. I threw in a 4:17 800 at one point.

19 miles for the week.

UI XC course run

2011-06-16T17:49:00.000-07:00

I ran a little over 3 miles on the UI cross country course. It is about a mile and a half around the perimeter .... give or take. The second lap, I pushed it for quite a while until I got really sapped. It was hot and humid, about 84. The grass was a welcome surface. I felt good pushing it for about 10 minutes or so. Actually, it was my third run in three days ... a record for me lately. My knee is feeling it a little bit.

After a well-deserved day off tomorrow, I will try to do my longest run (53 minutes) on Saturday.

Miles for week -- 10.5

Getting stronger

2011-06-14T17:33:00.000-07:00

Tonight, after a day off, I ran about 4.5 miles -- on the track. Every lap, I would run the homestretch 100 pretty hard (26 or 27 seconds -- 6:56-7:12 pace), then ease up to about 8:50 pace for the other 300. So it made my laps average about 8:20-something pace. So it was a good quality run.

Saturday -- 3 miles. 1/2 mile to Old Threshers, then 4xloop. I started and ended at the last tree on the gravel road, to make it a complete round trip. My times: 4:27, 4:12, 4:10, 4:12.

Sunday -- 4.2 miles at about 9:00 pace.

So I had about a 20-mile week last week. My running is going very well.

5 miles

2011-06-09T18:48:00.000-07:00

After Upward Bound training, I hustled over to the Hoover Trail. I ran 24 minutes out and 23:35 back for a 47:35 run. I am figuring 5 miles. The knee is sore, but it's OK. Good run. I've been very happy with my eating/weight loss. I'm losing a little bit; for me, it's so much about how many calories I consume. I read somewhere that I have to eat 1/3 fewer calories now than when I was younger, and that is what I am shooting for.

12.5 miles for week.

Gutty run

2011-06-08T19:23:00.001-07:00

I got up this morning before I went to upward bound and ran about 4 miles. I biked to Eastlake, ran the park road loop as a warmup, then ran a fartlek workout, 4 x the .7-mile driving range-soccer fields loop. I was pushing it pretty hard at times -- for good stretches. Then I would settle in for a regular run. Laps of 6:41, 6:38, 6:30, and 6:29. I guess I'm not going to go by times as much as I am effort. the effort was there. I was trying to be quick and light on the hard-running portions. Then a .6 cooldown, the park loop.

4 miles
7.5 miles for the week

Hot run

2011-06-06T11:53:00.000-07:00

This morning, I ran with Kara and Kylie -- park loop and cowpath and back -- 2.5 miles. Then I ran a mile on the track at Eli's pace -- about 8 minutes. 31:25 of running, 8:58 pace. It was hot, but I held up well. I feel strong.

Plan for this week-- run Wed-Thurs, then Sat-Sun. I'm planning on a 19-mile week, with a long-run of 5 miles.
Next week -- Tues-Wed, Thurs-Fri, Sun. (20 miles, long run 5.5 miles)

In good form

2011-06-04T21:21:00.000-07:00

My running is going well. The last two days have been good. Yesterday, Friday, I ran 45 minutes (my longest to date for this session) out the airport road to eastlake (19 minutes), around the driving range and soccer fields (7 minutes) and back home (18 minutes). 4.7 miles.

Today, I felt wonderful. I got up and felt light and strong. So this afternoon, on a terribly humid aftgernoon, I drove to the track and ran 12 laps in lane 8. 2 laps warmup, then 2 laps on (about 8:20 pace) and 2 laps easy (9:20 pace). It was 30 plus minutes. 3.4 miles. Then three 100-meter strides.

I've just been doing a good job of building up to this, not missing any days and running well.
I believe I am about at 40-42 VDOT (about 24 minutes for 5K). I want to continue to run consistently and lose some more weight and get down in the 22s for 5K this summer.

Good run with kids

2011-05-23T16:58:00.001-07:00

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

2011-05-21T20:03:00.001-07:00

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

2011-05-17T17:18:00.000-07:00

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

2011-05-11T18:22:00.000-07:00

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

2011-05-08T13:09:00.001-07:00

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

2011-05-04T18:51:00.000-07:00

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

2011-05-01T13:03:00.001-07:00

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.

A couple of nice Eastlake runs

2011-04-30T11:47:00.000-07:00

Two very good nights. On Wednesday, I ran 25:30 at the park. It was cool and windy, but I ran very well. I felt very smooth and running is getting easier.

Friday night, I was going to run about 28 minutes. But it was so nice and I felt so good, I turned it into 30. I have so many options at Eastlake Park ... I ran a couple of laps on the marshy trails, went around the 900-meter trail, then went back and forth on the "backstretch" of the 900-meter trial (about 6 minutes on that), then around the driving range. I love the surfaces and I felt light and snappy. Like I said, this is getting easier. The knee was not very sore at all.

Next week, I believe the running will be Tuesday night (30 minutes), Thursday morning (30 minutes), Friday morning (20 minutes), Saturday afternoon (35 minutes). I have track meets Thursday and Friday.

New goal

2011-04-25T18:51:00.000-07:00

Maybe it was a mistake to read my 11th-grade Composition journal. But it's really gotten the wheels turning. I used my journal to record legendary cross country and track workouts, predictions, times, results, etc. I was a hell of a high school runner.

I believe I can return to being a hell of a runner. So I have been clicking around and rediscovered the master's running entry of Richard Stiller. He had a plan for running a 5:20 mile in his early 50s, and he succeeded. I'm not even going to get into the specifics of the plan because I'm not even close to that position right now.

But I am going to try to hit 5:20 or 5:30 .... before I'm 55. That's about 3 years and 7 months. I can do it, I know I can. But here are some overarching principles I must follow:

Lose weight and eat and drink healthy. I'll probably have to get down between 160 and 170. 24 weeks, 24 pounds to Run for the Schools (171 projection).

Stay healthy. If you suffer a muscle tweak, slow down or back off. Example: I felt a little cramp on the outside of my lower right leg tonight. Ease off, like I did. Stretch lightly.

Be consistent. Run smart and steady. Begin to do one faster run a week (tempo) at about the six-week mark -- about that first week I get out of school. Do just one faster run (tempo, intervals) a week. Be able to run almost 3 hours a week and be well conditioned.

10 weeks to July 4 run (goal: run 20 miles a week before that):

Week 1 -- 13; Week 2 -- 14; Week 3 -- 15; Week 4 -- 12; Week 5 -- 15; Week 6 -- 16; Week 7 -- 17; Week 8 -- 15; Week 9 -- 19; Week 10 -- 20 (shoot for 8K at CR).

Quick run on track

2011-04-25T17:05:00.000-07:00

Tonight was great ... a light drizzle, about 55 degrees, no wind. I decided to run about 25 minutes on the track. I warmed up for about 6, then did a loop where I accelerated for 100 meters on the track and then just kept my footsteps light and spirited around the practice field next to the track and back to the track. It was about a 4-minute loop, I did it 3 times. Finally, I decided to run at a steady pace 1 mile on the track in lane 1. I was running the first three laps in 2:12 (about 8:48 pace), then picked it up, keeping it brisk but within my ability right now, on the fourth 400. I did it in 2 minutes for an 8:35 final mile. So I ran about 27:30 and felt very good. Probably 3 miles.

33 minutes

2011-04-23T17:38:00.000-07:00

Because of major time commitments, etc., I took two days off. Then I was determined to make my long run of the week ... 33 minutes today. I did it and actually felt good. I went out to Eastlake. It was another typical windy, cold, overcast day ... about 55 degrees. But I did it smart. Not a hard pace. 6-minute warmup in Eastlake, 1 mile down the airport road and back, then the 7-minute grass loop. 33 minutes. Probably 3.5 miles.

This week, let's go monday (25 minutes), Wednesday (28 minutes), Friday (28 minutes), Sunday (35 minutes). Almost 2 hours of running, 12 miles.

Good milestone

2011-04-21T07:38:00.000-07:00

I survived a good test over the weekend. Saturday, I road my bike out to Eastlake and I ran three miles (5 loops of the Eastlake road) in 29:15, which is 9:45 pace, but it was in a howling, cold wind. Sunday, I ran the RiverRun 5K in 26:47 -- which is 8:38 pace. Certainly nothing to brag about, but it is good news to have done that at this stage of my training. A good milestone.

Then I took two days off running. I was going to run Tuesday, but it was very cold and rainy and I was extremely tired. So I ran last night -- Columbus City loop in 26 minutes. It was very hard, but I am getting there. A little at a time. At my age, it gets harder to get back into shape. I have to stay smart and do this the right way.

Friday, I'd like to run 33 minutes.

BRisk run on windy day

2011-04-15T16:06:00.000-07:00

Yesterday I went to Eastlake and ran on the marshy trail and then took about 3 brisk laps (3-4 minutes each) on the driving range area. Kind of a slight uphill, grassy, soft. My legs felt light and I ran smoothly. And my conditioning is getting a lot better. I'm not slogging along anymore. 24 minutes

Best run so far

2011-04-12T19:30:00.001-07:00

I ran 31 minutes, my best run so far. It was on the trails at Eastlake Park, my exclusive running course right now. The weather was awesome ... 65 degrees, and no wind. I just felt a lot better ... a great indication I am getting there. Weekly weight check: 192.9. So I've lost 2.4 pounds this week and 4.5 overall in two weeks.

Run in extreme heat

2011-04-10T14:42:00.000-07:00

It was about 85 degrees and extremely windy this afternoon as I ran at Eastlake Park. I was kind of slow and methodical for about 24 minutes. But that's pretty good after running 25 minutes Friday night at Marr Park ... a real nice run ... and then walking with Tammy the RiverRun 5K in Iowa City.

60-degree night

2011-04-06T18:50:00.001-07:00

In 60-degree weather, I headed out for Eastlake Park. I ran down to the marshy grass trail then back to the soccer field. Then I went around the loop to the 900-meter grass loop. Then back around the .6-mile park loop and through the 900-meter grass loop again. All tolled, it was about 3.2-3.3 miles and I ran 30 minutes. It was my best accomplishment yet since I got started running again. Everything seems to feel fine.

Making progress

2011-04-05T17:56:00.000-07:00

My weekly weigh-in was 195.3 -- 2.1-pound loss. That is good progress. Last night, I ran 20 minutes a few hours after giving blood. It was a good accomplishment. I ran almost 27 minutes in Iowa City on Saturday on the Riverrun course. I felt strong. Then last Thursday, it was about 23 minutes. So I am plugging away, staying consistent. That is what is going to get me back to runnning again. What I really want to do is be able to run with the xc girls this summer.

Plugging away

2011-03-29T18:48:00.000-07:00

Tonight, 25 minutes again on soccer fields and marshy grassy trail area. Two 13-minute loops. The knee is quite sore, but I think the grass helps. I am quite out of shape. Weight: 197.4. My goal is to lose a pound a week for 20 weeks. This is my check-in day, Tuesday. So on August 16 .... Sunday, 23 minutes. Thursday, 25 minutes; Saturday, 27 minutes. 27 minutes next week. 30 minutes the week of April 11-17.

Two good days

2011-03-19T10:00:00.000-07:00

I ran this morning 23 minutes up and down and around the Cedarcrest Golf Course. It's hard, but I want to stay on the soft grass for right now with this knee. It's sore.

Thursday, half-mile with Tori and Sayra, then 4-minute warmup, then 15 minutes on the track. I'm kind of slugging it out right now, but it's necessary.

Got to start somewhere

2011-03-15T21:02:00.000-07:00

After soaring to more than 200 pounds and being totally out of shape, plagued with this tendinitis on the outside of my foot, and battling a nagging sore left knee, I ran today. 20 minutes. On the grass to protect my knee. It was good. It was a start.

I'm surrounded by track and running and planning these days. I have some good girls -- Caitlyn, Marina, Kylie, Taylor, Rebecca, Ruby, Yvette. I'm trying to get them going, smart, motivated. Then I'll take on the middle school boys next week. I am liking this whole thing.

I'm also biking. I great idea to keep tabs on runners. It's a good spring so far. It turned almost 60 today.

A new beginning

2011-01-15T09:36:00.000-08:00

OK, I'm kind of at the bottom. I can barely make it the bike path loop (2.5) miles. And I weighed 197 today after running the bike path loop.

But here's the good news. I ran it. And I'm happy to be back. This week, as part of the Columbus Winter Running Club, which I created, I ran 13 minutes Monday, 13 minutes Tuesday (both times to Chataqua Park and around the loop and back), 22 minutes Thursday (to cemetery and around the loop and back), and 24 minutes today (bike path loop). So 72 minutes on Week 1.

My goal for now: Lose a pound a week for the next 20 weeks to get back under 180. And keep plugging away in a logical manner. Everything should be sensible.

20 weeks would be May 4. Tentatively, I would like to shoot for the Drake 8K again.

Welcome 2011

2011-01-02T19:12:00.001-08:00

It's been more like 10 weeks. I said it would take six weeks to recover from the foot injury, but it has been longer. I wore a boot for a while. I simply didn't run on it. And in the meantime, I got terribly out of shape. I ate too much. I wasn't active because I couldn't be active.

But today, the second day of the year, I ran. I actually walked about 20 minutes with Tammy and threw a couple of 5 minute jogs in. Yes, it will be a long road. But also, yes, I can do it as I have in the past.

5K after a month rest

2010-10-17T13:21:00.001-07:00

I've had a rough go of it lately with a pulled muscle near the hamstring (from playing capture the flag -- no more of that) and a ligament tear in my 5th metatarsal of my left foot. I remember this from my right foot, and I need to simply rest and get it better. But I did run the Run for the Schools after having signed up for the race. 25:51 -- or 8:20 pace. My first mile with Alyse was 8:40 -- trying to get going. My second mile was 8:20. My third 1.1 was 8:51 (8:02 pace). So it was good for not having run in probably a month.

Now it's rest time -- 6 weeks -- to get this healed.

57-minute run

2010-09-20T17:11:00.000-07:00

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.

2010-09-18T18:44:00.000-07:00

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

2010-09-08T19:32:00.001-07:00

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

2010-09-07T16:53:00.000-07:00

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

2010-09-05T20:14:00.000-07:00

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

2010-09-04T15:31:00.001-07:00

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

2010-09-02T16:05:00.000-07:00

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.

Running weekend

2010-08-29T11:31:00.000-07:00

Yesterday I had an awesome run in the warm afternoon. I warmed up with a 9:30 mile to Eastlake, then decided to run 17 minutes at 8:10 ish pace. I ran one 900-meter grass loop in 4:30, then the road, then a 4:28 grass loop. (8:00 pace). Then the cooldown mile home for 4.2 miles total.

Today I thought I could do a 50-minute run, and after about 25 minutes, I was gassed. I ran 10 minutes home, for about 36 total. Tammy has a stomach flu and it feels like I am queasy also. I am drained.

8 miles total this weekend. 18.3 for the week, 132 on shoes.

3 good days

2010-08-26T19:37:00.000-07:00

Tonight, Columbus City loop, 2.85 miles plus .7 -- about 3,5 in 31:21. Started with Columbus City loop with Claire, Kassandra, and Cristian in 24:15 (8:30 pace). Then ran 2 laps of the track and back to my end of the school.

Last night, to cemetary, three fairly brisk laps of the cemetary, then back to school, 3.2 miles in 29 minutes. Then when I got home, I ran up Linden Drive hill to the shelter and home, another 1.1, for 4.3 miles in 39 minutes.

Monday night, 23 minutes -- 2.5 miles.

For week, 10.3 miles. Miles on shoes -- 124

5 hot miles

2010-08-22T12:43:00.000-07:00

It was a good sign that I could run a long-ish run -- 5 miles, 45:58 (9:11.5 pace) in very warm, humid conditions. This being the day after I ran the 5K in Muscatine.

My route was south on the Oakland Mills road to the 2.5-mile mark and back. Demanding route, some pretty tough hills. I ran 22:53 going and 23:05 coming back. I was spent by the time I got back to the town square.

I just need to expand my aerobic capacity, and this is a run that will help. I have developed a pretty good blister on my left foot from sweat-soaked socks, so that is a bit troublesome.

Week's mileage -- 14.7. Miles on shoes -- 114

This week

2010-08-21T16:27:00.001-07:00

Keeping in mind I'll be running with kids, etc., here is what this week will look like.

Sunday -- I'm gonna go out and run 40 minutes

Monday -- Warmup run to Chataqua park, 2-mile run to legion and back, then cooldown run home. (3 miles)

Tuesday -- Run easy to cemetery, 10 minutes of loops, then run easy home. (2.5 miles) I'll ride my bike.

Wednesday -- Cowpath loop. (2 miles) Then do a couple of strides. -- Angel and Claire, run another mile.

Thursday -- 3.5 miles somewhere.

Friday -- Off. Encourage the kids to run today or once/twice over the weekend.

5K run in Muscatine

2010-08-21T16:12:00.001-07:00

Today, I ran a 5K -- the Watermelon Days run -- in Muscatine. It's challenging. An out and back course that is mostly uphill on the way out.

I ran 24:56 -- first in the 50-54 age group. 8:01.5 per mile. The out and back splits were extremely even -- 12:30 and 12:26. I ran the first mile in 8:15 (uphill), second mile in 8:08, and third 1.10685 in 8:33 (7:43 pace).

Hey, it's a place to start. I finally hope that the nagging injuries are beside me, and I can concentrate on really making a run at my goals. Everything is feeling great and I'm ready to go.

Thursday, I ran about 26 minutes. The first 7 or 8 were very fast with the varsity girls. Then I settled in with Claire and ran fine for the second 8 minutes. They stopped, and I ran another 10 minutes on the track.

Wednesday, I ran down to main street (7 minute warmup), then continuous main street hills for 16 minutes, then 7 minutes back to the school.

So altogether, with the hurt back, I was out a week.

Total miles for the three days -- 9.7. 109 miles on shoes.

Good, bad week

2010-08-15T17:35:00.001-07:00

Monday, Aug. 9, I ran 23 minutes with the cross country girls at Marr Park in Ainsworth. 2.5 miles.

Tuesday, off

Wednesday, before I went to school, I ran 3.8 miles (Eastlake and back route) at 6:15 a.m. 35:30. It was very hot and humid, but I ran well. I was at abougt 8:55 pace coming back.

Thursday at 10 a.m. in the park, it was extremely hot and humid. But we ran about 1.9 miles tot he legion and back, then 4 x 60 seconds pretty hard, then I ran a half mile on the track. It was a total of 3.1 miles.

I took Friday off, then planned to run 3 miles Saturday and 6 miles Sunday.

But I hurt my back Thursday afternoon, lifting Brooklyn in the pool.I tried to run, but it hurt both days. It's kind of a wrenching pain on the left side. I'll just wait until I can run.

9.4 miles for the week. 99 miles on shoes.

Longest run

2010-08-08T16:07:00.000-07:00

I ran with my sister Kim this morning -- about 7 hours after I got to sleep after my daughter Alyse's wedding. I was tired, a little dehydrated, and it was getting very warm. But we ran on the Hickory Hills Park trails, then in the streets, for a steady, hilly 53 minutes. It was my longest run and I struggled at the end, but given all factors, it was an awesome run.

5.5 miles, 17 for the week, 90 on new shoes.

Steady 36 minutes

2010-08-06T12:11:00.000-07:00

I rode my bike to the track for what is becoming a good workout. I started pretty slowly, maybe about 9:20 pace, then steadily dipped down to about 8:50-8:55. It was a 36-minute run and felt very relaxed as the run went on. It had to be 4 miles-plus.

Week's total -- 11.5

Miles on shoes --84

Great day

2010-08-04T12:47:00.000-07:00

This was a great day. I ran 6 minutes on the track at CJ, then we went out to Chinkipin Park. We did a big grass loop in the park, for about 14 minutes. With 20 minutes of running under me, we ran four shorter, gravel loops (about 400 each) in a fast pace. I ran with the girls, and we came in in 1:39, 1:48, 1:46, 1:46. Then we ran a 400 cooldown. So it was 30 minutes of running total, and I was completely spent. The intervals were outstanding and I think forecast some good things for me. Stay healthy!

Total run 3.5 miles. Total on shoes -- 80. Total for week -- 7.5

Getting in shape

2010-08-02T10:42:00.001-07:00

Today, I ran in CJ with the girls (Kara, Caitlin, Kylie, Evette). We started with the park loop (1.4 miles in 11:40-something) and then ran the cowpath loop (1.85 miles). I had run two laps on the track to warm up, so it was about a 3.9-mile day in 34:46. I ran about 8:55 pace. Things are going well -- no real pain or setbacks.

Miles on shoes -- 76

Good, solid work

2010-07-30T07:43:00.000-07:00

I've run every other day from the last entry, with no calf strains. Things are feeling very good. So four runs of between 25 and 30 minutes. I've also added some biking in there, too, which feelsl good.

Yesterday was an indication that it's going well. I ran in CJ, a 6-minute warmup on the track, then to the Catholic church and back, for about 8-9 minutes, so about 1.6 as a warmup. Then, after watching the kids run three 400s on the track in 90 ( I wish I could do that right now), I ran the Columbus City loop (2.85 miles) in 25:11. That's about 8:50 pace. It just felt pretty comfortable, which is quite satisfying.

So total for yesterday, 4.4-4.5 miles.

miles on shoes -- 72

Hot run in CJ

2010-07-21T11:12:00.000-07:00

I ran about 31 minutes this morning at 10 a.m. in Columbus Junction. The heat and humidity were oppressive. The girls went out a little too fast and left me behind, then they pooped out, as did I. But I plugged away at the last half of the run and made it. I was spent.

Miles for week 6.8

Miles on shoes -- 59.5

Best run yet

2010-07-19T12:58:00.000-07:00

This was a good, steady run today. I ran 12 laps in lane 8 of the track in 31 minutes -- about 9:09 pace. No problems with calves, of course I am staying very hydrated.

Saturday, after I watched the kids run in Wapello (5K), I came home and did 28:30 -- about 3 very hot miles around the Eastlake soccer fields and 900-meter trail. I was sapped after that run.

Total miles for the week 3.4. Total on new shoes -- 55

Another good step

2010-07-16T00:32:00.001-07:00

Thursday I ran about 3 miles with Caitlin, Heaven, Kara, and Kylie. It was 28 minutes, and it alternated between a low start and picking it up in the middle and toward the end. I dropped off toward the end because I'm scared of tweaking the soleus muscle again. I'm going to be extremely cautious because of the frequency of recurrence of this injury.

5.5 miles, 49 miles on shoes

Easing back in

2010-07-13T21:33:00.000-07:00

I had a setback 10 days ago. I was running the Grandview run and feeling good -- but wary of the calf injury. About a half-mile in, the soleus cramped up again. I was finished. I did manage to finish the 5K in 27:34, but I was jogging the last 2 1/2 miles. So I took enough time off that there was no pain at all.

Today, I decided to try it again. I ran on the grass soccer fields at Eastlake, very easy. I ran 21 minutes, then stopped. Then I did about 5 soccer field runs. With a few seconds rest between each. Again, my pace was quite easy 9:30-10 minutes. I am going to be extra cautious with these calf problems. It was a total of 25 minutes.

I think part of the problem is that I am getting dehydrated easily. I wonder if taking the sleeping pill, amitryptilin, is causing dehydration. I am always dry at night and wake up at least once at night to go to the bathroom.

2.5 miles. 46 miles on new shoes.

Promising then a little setback

2010-06-30T11:20:00.001-07:00

I ran down the Oakland Mills road from the town square. It is a very hilly route, and I decided to run about 22 minutes out and then come back. I went out 22:20, and was running pretty easy. It turns out that is 2.5 miles -- so I did that part in 8:55 pace. Very encouraging. Then about 3 minutes into the run back, I felt a twinge in my left calf (I think soleus). It cramped up and I was hopping on one leg for a short period. I walked for a while, did some light stretching of it, then jogged back. It was a total of 43 minutes, so I ran about 21 minutes coming back. It is sore, so I took some ibuprofen and iced it for a while. It is a nagging thing I wish I could get over.

Miles -- 4.6. Miles for week -- 8.7

Miles on shoes --43.6

2010-06-28T20:55:00.000-07:00

Today in CJ, I ran 1.85 miles with some girls on the team -- Caitlin, Kylie, Kara, and Heaven -- in about 8:48 pace, then about 2.25 miles downtown and back. I ran 37 minutes -- about 9-minute pace and felt very good. I an feeling light and fresh with some good endurance. I don't think I'll run better than about 24-25 minutes Saturday, but I am going through the right process.

4 miles today -- 4 for week

37 miles on new shoes

2010-06-28T06:07:00.001-07:00

I've been riding my bike a little more lately, which has been excellent to balance the running. I rode out to Eastlake Saturday morning and ran 4 miles, then pedaled back.

The run was a lap warmup around the Eastlake road loop. Then out of the park and down the road to the gravel road and back, plus two laps of the Eastlake road loop. So altogether, it was 4 miles. I ran a pretty steady pace, pushing it at times, then concluded with a bit of a slower lap on the Eastlake road. 5:56 for the warmup lap, then when I came back, I ran 5:23, and concluded with 5:36.

4 miles for the day, 10.65 miles for the week in three runs.

33 miles on new shoes

Excellent effort

2010-06-24T18:52:00.000-07:00

Last Sunday I started my weight-loss effort, and I already have shed a couple of pounds. I'm sure it's just psychological, but I felt lighter and quicker today on my run. Of course, I had run only 22 minutes Tuesday, just walked about 41 minutes yesterday, so I was nice and rested.

I ran the 3.75 mile bike path-Eastlake route in 33:40, which is the best time I have produced, as I look through past entries. It was about 8:57 pace, and it was a little tough in the heat (85 degrees but not nearly as humid as the past few weeks), but it was a steady run and I felt no aches, pains, tweaks, stiffness, etc.

Then I cooled down with about 5 minutes easy.

4.15 miles -- 6.65 for the week.

Miles on shoes -- 29

Run cut short

2010-06-22T17:57:00.000-07:00

I ran the bike path this morning -- 2.5 miles -- until a thunderstorm zoomed in and cut my run short. I felt good -- 22 minutes.

2.5 miles

miles on shoes -- 25

Next two weeks

2010-06-20T16:32:00.000-07:00

Tuesday, June 22 -- 30 minutes (3.3 miles)

Thursday, June 24 -- 35 minutes (3.8 miles)

Saturday, June 26 -- 40 minutes (4.4 miles)

For the week, about 11.5 miles

Monday, June 28 -- 35 minutes (3.8 miles)

Wednesday, June 30 -- 44 minutes (4.8 miles)

Thursday, July 1 -- 22 minutes (2.2 miles)

Saturday, July 3 -- 4.1 miles (Grandview run)

For the week, about 15 miles

Goal for Grandview race: Break 25

Goal for Muscatine race: Reach last year's time: 23:15

Goal for Run for the Schools: Break 22 minutes.

Good end to good week

2010-06-20T16:20:00.000-07:00

Today I ran in the hottest of conditions -- 88 degrees and very humid at 4 p.m. But it was a good run. I approached it with the idea that I would go slow, whatever it took to run 35 minutes. And that worked pretty well.

Down at the track, I ran two loops repeatedly -- one lap of the track and one loop around one practice field, then one lap of the track and one loop around the other practice field. That way I mixed some grass and more firm surface (the track). I did this for 33 minutes -- or about 3.6 miles. What I liked is how steady I ran. I timed a lap in lane 1, and it was 2:14 -- 8:56 pace.

Then I ran 4 x 100 -meter strides in about 21 seconds each. It was a good way to end.

I would like to keep my figuring simple about running my 5:30 mile goal. If I average 21 seconds per 100, I hit 5:36. If I average 20 seconds, it will be 5:20. That's 80 seconds a lap. So eventually, I will have to get my repeats that fast and occassionally a little faster.

But just like with learning, sometimes you need some scaffolding. So I start with 100 second lap pace, then inch down to 90, and finally 80.

I like my goal of 5:30. I heard somebody once say that a good goal is to run 1 minute slower than your fastest mile ever. So that would be just about right.

One thing I will have to do to get there is lose weight. I will keep that simple, too. 1 pound a week, so that by the time I run the Muscatine race, I will weigh 178. And by the time I run the Run for the Schools, I will be about 170. I can do this.

Miles for week -- 13

Miles on shoes -- 22.3

Sunday weigh-in after run -- 186

Early morning run

2010-06-18T06:51:00.000-07:00

This morning I got up and ran at 6:30, the prison-MHI route. 3.7 miles. I felt very good in a difficult conditions. 72 degrees, 78% humidity. 35 minutes.

The pace wasn't very good, 9:12-9:20, but I think it's just my morning pace.

Lately I've been thinking, wow, it's just good you are out running at age 50. I'm seeing kind of the benefits on my body that running affords.

9.3 miles for the week, 18.6 miles on new shoes.

2 runs in a row

2010-06-16T18:04:00.000-07:00

Since it was finally dry, albeit with 88-degree heat at 4:30, I decided to run even after running yesterday. I rode my bike up to the soccer fields, managed 20 minutes on the grass, and that was enough. I felt bulky and tired easily, but this will be a good endurance builder. Part of this is I'm trying to lose weight -- which is so difficult. I've been working hard lately, at running and work outside, etc.

Friday, I'm going to run 35 minutes, 4ish miles.

2 miles -- 5.6 miles for week.

15 miles on new shoes

Run in CJ

2010-06-15T20:03:00.000-07:00

I felt kind of heavy as I was running in Columbus Junction. I warmed up 5 minutes on the track, I ran 15 minutes with Marina and Rachel, Columbus City Loop, then did about 12-13 minutes on the track again. One 2:10 lap for about 8:40 pace.

3.6 miles

Miles on shoes -- 13

Slugging it out

2010-06-15T11:03:00.000-07:00

I had a difficult run Sunday for a couple of reasons:
1. I had worked all day the day before building Brooklyn's sandbox and hauling sand.
2. It was extremely humid at 1 in the afternoon.
3. I had walked with Tammy for 40 minutes just before running.

I did 4 x 5-minute loops, up those windy hills at Old Threshers. About 30 minutes.

Miles for week 12.3. Miles on shoes -- 9

Good run in CJ

2010-06-11T12:41:00.000-07:00

This was a nice 25-minute run with Caitlyn, Taylor, and Kylie in Columbuus Junction. Despite the 75 degrees/humidity. These guys are establishing a good base for an outstanding cross country season. With these three, Marina, and maybe Heaven and/or Kara, etc., I like our girls' team. I'm at the right conditioning level to run with them right now. My new shoes feel great. Saucony guide 3. Then when I got back I ran 5 minutes on the track, for 30 minutes total. I probably ran 3 1/3 miles.

9.3 miles total for the week, 6.3 miles on new shoes