Since Monday, I'm back to running. Being careful now, so I only ran two 3 milers. I will make some changes in my training methods:

- I will run during the day, trying to do it at lunchtime, at least until winter is over. To be honest, after living 8 years in the south, I wasn't prepared for the Louisville winter. This may have been one of the principal causes of my disappointing performances before my hiatus. So now I will run during the day, when it is still daylight outside, not that cold (I mean come on - running in 10 F?), and I can spend my evenings with my family. The challenge is to integrate it into the workday (showers, etc.).

- I will run 6 days a week (up one from 5). That way the workouts don't have to be absurdly long. Especially because

- I will run more miles. Trying to go under 20 minutes on thirty-some miles is hard. I will try build up to 40-60 mpw, like in marathon training.

So here is the long term plan:
Week of 12/27: 5 x 3 + 6 = 21 miles
1/3: 5 x 3.3 + 6.5 = 23 miles
1/7: 5 x 3.6 + 7 = 25 miles
1/14: 5 x 4 + 8 = 28 miles

Than maybe another buildup week, or immediately start the buildup program to 40 miles. By April, I will have a very solid base. By July, I will have completed a very rigorous training program. Meanwhile, I only plan to race in the Kentucky State Parks 5K series, which is cross country anyway, so there is no time goal, just some nice placement. So I plan to start to do road races after July, and meanwhile I will keep myself on a maintenance program. By the end of fall, I hope to have some nice 5K and 10K PRs. Then fold it again in mid-November, and start a new cycle after Christmas 2011. 2012 can be a year for half marathons and maybe a fall marathon (Indianapolis)? Then maybe in 2013 I could do the Derby Festival Marathon. Speaking of long term goals... :)