Running resolutions at the 8% mark

Today is Groundhog Day which means little except that January has come and gone. Given that it's February 2nd, we are already 8.7% through the year. I thought I would take a look at my progress against my 2009 running goals to see how I've done.

1. Participate in at least four local races.
Not achieved but that's okay. I'm training for two upcoming races in early spring and (barring injury) I'm expecting to beat this goal by year's end.

2. Run a complete 10K course (individually or in a race). This is achievable but probably not until the second half of the year. I'm averaging about 3.25 miles for my longer runs and my best distance so far this year has been 4.4 miles. I haven't been pushing too hard to regularly reach 4 miles but that needs to happen soon. Running 6.2 miles isn't crazy when I consider that I've already run 70% of that distance. But I just couldn't do it today.

3. Run three miles under 8:40/mile.
I think this one will be tough. I'm told by experienced runners that simply running in a race helps your pace. I guess it's the adrenalin rush or keeping up with the other runners. An 8:40 5K pace would be great but I'd be pleased with 8:59.

4. Incorporate one rest day into my weekly training schedule.
I have not taken any rest days but I am incorporating two non-running days into the week. On Mondays and Thursdays I do about 25 minutes on the elliptical machine in the morning. Not exactly rest but I don't consider elliptical work equal to running in terms of effort.

I'm also doing core a few days a week and will be integrating more upper body work into my routines. I'm also thinking about adding some of the forms from my old Uechi-ryu training. I haven't done much with that since I achieved shodan rank.