Short run - 3.0 miles

Short run tonight, in my neighborhood, just 3 miles. Weather was warm and sunny, but a bit windy. Wore shorts and a short-sleeved shirt. I did take my iPod nano, and played a bunch of stuff that makes me happy and energized, which helped keep me going.

My right foot is feeling much better, although still a bit sore, and I've been alternating cold and hot on it several times a day. It didn't bother me during the run at all.

I kept track of my time, and despite my allergies being slightly elevated lately I pushed myself a little bit - but still stopped a couple of times for a brief (30 second) walk or to get water at the 2 mile mark. I finished the 3 miles in 29:42, for about a 9:54 pace per mile. Felt good.

I haven't decided on a specific training schedule beyond

1. Run every other day
   
2. One "quality" workout (speed or hills) per week, alternating
   
3. One long run of 7 miles per week

So I'll keep up with those general guidelines for now. I'll probably do some kind of speedwork on this coming Thursday.

Next race will be the Lake Run 5K in about two weeks, hopefully with my nephew Max.