In my last column, I shared I’d been away from running as I trained for an epic bike trip. Well, the trip’s over and I’m back to running — if you can call it that.

I’m not exactly starting over. I can still remember that first day more than four decades ago when I laced up my K-Mart waffle trainers and jogged almost to the end of the driveway before nearly collapsing in an out-of-breath heap.

Back then, my goal in June was to complete September’s Pittsburgh Marathon 10-Miler, and I’m proud to say, I reached it. I’m hoping this year’s comeback will take me to the finish of my 20th Buffalo Creek Half Marathon on Oct. 18.

Cycling is good aerobic exercise, so my cardiovascular system is in great shape after my mega-ride to Washington, D.C. But cycling can’t replicate the pounding of running, and there’s no replacement for working muscles, joints and tendons specific to the sport.

The best way to start (or restart) running is to ease into it. I began two weeks ago with an easy jog on the level surface of my treadmill to determine my fitness level. Although I managed a half hour on the treadmill jogging five minutes with a minute of walking, the effort left my legs tired and knees wobbly. Obviously, I have a long way to go and a short time to get fit for the half.

As with any goal, it’s best to have a plan to reach it. I know this won’t be my fastest Buffalo Creek effort, but a sensible plan should get me to the starting line injury free and at a fitness level to complete the 13.1 miles.

I dug into my archives to find a few easy half-marathon training plans for comparison. While I had previously used David Roche’s Outside Magazine plan, I didn’t think I was strong enough to include the prescribed speed workouts. Instead, I chose a basic beginner plan from Hal Higdon that featured gradually increasing long runs each week supplemented by shorter runs and optional cross training.

Lots of plans look good on paper, but they’re no good if you can’t follow them. I customized the Higdon plan to run my long run Wednesday, a day that’s usually free, and adjusted other runs to fit days and times of running opportunities and meet-ups. That left several days for cross-training — walking in a favorite park or biking on the Butler Freeport Community Trail.

It helps to keep a running log or journal. Some runners record weather, choice of running shoes and how they feel about their effort or any nagging aches or pains. I usually list only types of exercise, mileage and time on my calendar and maybe a check to mark the workout done.

Of course, you don’t have to journal the old-fashioned way. Apps like Strava track activities, progress over time and more without lifting a pen.

I don’t anticipate an injury on the way to the half marathon, but no one does. Since I’ll be cramming a lot of endurance training into a short period of time, I’ll be more susceptible to overuse injuries and overtraining.

The quote “listen to your body, is always pertinent, but especially so when you try a new activity or make changes in your routine. Backing off or skipping a workout is a better choice than being unable to run on race day.

I’m sure my minimal training won’t yield anything close to a personal best at Buffalo Creek, but it will be the best I can do on race day. This year, finishing will be good enough.

I’ll plan another come-back for next year. I’m in this for the long run.

Sunday, 9 a.m.: Brady’s Run Happy 5K and 10K, Beaver Falls. Also 5K Walk and Kids Race. runsignup.com/Race/PA/BeaverFalls/BradysRunHappy

Monday, 8 a.m.: Steelers 5K, Pittsburgh. Run on Pittsburgh’s North Shore finishes in Acrisure Stadium. www.steelers.com/schedule/event-calendar/steelers-5k/

Monday, 9 a.m.: Buhl Day 5K, Hermitage. Follow Buhl Day parade course to Buhl Farm Park. runsignup.com/Race/PA/Hermitage/HERMITAGEBUHLDAY5K

Sept. 5, 6 p.m.: St. Aidan/Alphonsus Harvest Home 5K and 1 Mile, Allison Park. Starts at North Park’s Harmar Pavilion. runsignup.com/Race/PA/AllisonPark/SAINTALPHONSUSTWILIGHT5K1MILE

Sept. 6, 8 a.m.: Youngstown Ultra Trail Classic 25K and 50K, Youngstown. New location in Mill Creek Park’s Wick Recreation Area. runsignup.com/Race/OH/Youngstown/YoungstownUltraTrailClassic

Sept. 6, 8 a.m.: Barber Beast on the Bay 10 Mile, Erie. Obstacle run at Presque Isle State Park. This is the final year for the event. 814-480-6810 or www.barberbeast.org

Sept. 6, 8 a.m.: First Responders Memorial 5K Race, Altoona. 814-932-5869

Sept. 6, 9 a.m.: Lee Foster Memorial 5 Mile, St. Marys. runsignup.com/Race/PA/SaintMarys/LeeFosterMemorial5Mile

Sept. 7, 7 a.m.: Erie Marathon @ Presque Isle. Flat course at Presque Isle State Park. 814-504-2631 or runsignup.com/Race/PA/Erie/ErieMarathon

Sept. 7, 4:30 p.m.: Hoodlebug 5K Run and Fun Walk, Homer City. Part of Annual Fall Festival. runsignup.com/Race/PA/HomerCity/hoodlebug5k

Sept. 11, 6 p.m.: 9/11 First Responders Rememberance 5k Run and 2 Mile Walk, Pulaski. Discount for firefighters, police, military, veterans. runsignup.com/Race/PA/Pulaski/911FirstRespondersRemembrance5k

Sept. 13, 6 a.m.: Rockin’ the Knob Trail Challenge, Claysburg. 50K starts at 6 a.m., half marathon at 9 a.m. and 10K at 10 a.m. at Blue Knob Four Seasons Resort. runsignup.com/Race/PA/Claysburg/RockNTheKnob

Sept. 13, 10 a.m.: Pioneer Pursuit 5K Race, 1 Mile Walk, Kids’ 100-meter Dash, Butler. Run at Butler County Community College benefits BC3 students and Pioneer Athletics. runsignup.com/Race/PA/Butler/PioneerPursuit

Sept. 14, 9 a.m.: Jonathan’s Forever Young 5K, Allison Park. Starts at North Park Boathouse. runsignup.com/Race/PA/AllisonPark/JonathansForeverYoung5k

Sept. 20, 8 a.m.: FAAP Fall Classic, Gibsonia. Choice of 5K, 10K or 20K on North Park trails. Benefits Filipino American Association of Pittsburgh. runsignup.com/Race/PA/Gibsonia/FAAPFallClassicNorthPark

Sept. 20, 8:30 a.m.: Distant Area Volunteer Fire Dept. PB Festival Race/Fun Walk and Half Marathon, Distant. Hilly half marathon and mostly level 5K. runsignup.com/Race/PA/NewBethlehem/DistantAreaVolFireDeptPBFestival5KRaceFunWalkandHalfMarathon

Sept. 21, 8 a.m.: Harvest 5K, 10K and Half Marathon, Boston. Run on Yough River Trail. runsignup.com/Race/PA/Boston/BostonHarvest5k10k

Sept. 21, 10 a.m.: Musicians of Steel 5K Run & 1-Mile Fun Run, Pittsburgh. Out-and-back from Millvale Riverfront Pavilion toward North Shore on Three Rivers Heritage Trail. runsignup.com/musiciansofsteel

Sept. 27, 10 a.m.: Tuff Tornado Run, Butler. Alameda Park obstacle run in heats benefits Golden Tornado Scholastic Foundation. runsignup.com/Race/PA/Butler/TuffTornadoRun

Sept. 27, 9:30 a.m.: Dollar Bank Junior Great Race, Pittsburgh. Family Fun Run (ages 5-12 and parents), Tot Trot (ages 4 and under), Diaper Dash. www.rungreatrace.com/junior_great_race

Sept. 28, 1 p.m.: Wounded Warrior 5K, Du Bois. Flat and fast course, post-race lunch. 814-371-3333 or secure.getmeregistered.com/get_information.php?event_id=141096

Sept. 28, 8 a.m.: 48th Richard S. Caliguiri City of Pittsburgh Great Race 5K, Pittsburgh. Run from Oakland to Point State Park. www.rungreatrace.com

Sept. 28, 9:30 a.m.: 48th Richard S. Caliguiri City of Pittsburgh Great Race 10K, Pittsburgh. Run from Frick Park to Point State Park. www.rungreatrace.com/raceinfo

Summer Solstice 5K, June 18: Brian Canny, 1st Overall M, 20:05; Clayton Francis, 2nd Overall M, 20:22; Sophia Gearhart, 1st Overall W, 21:44; Lydia Springirth, 2nd Overall W, 21:58; Tessa Szymanski, 3rd Overall W, 23:06; Lucas Drake, 1st 13-17 M, 22:31; Robin Springirth, 1st 40-49 W, 23:17; Brady Bellis, 2nd 13-17 M, 23:39; Josh Tustin, 2nd 18-29 M, 23:40; J. Porter, 1st 12 & Under M, 23:46; Ben Shuty, 3rd 13-17 M, 24:25; L. Porter, 2nd 12 & Under M, 24:38; M. Verba, 1st 12 & Under W, 24:46; Raely FaJohn, 1st 18-29 W, 24:52; J. Boosel, 3rd 12 & Under M, 24:57; Behah Pardoe, 1st 13-17 W, 25:45; Emily Mitchell, 3rd 40-49 W, 26:21; Vanessa Johnson, 1st 30-39 W, 26:27; Rebecca Springirth, 2nd 13-17 W, 26:40; Michael Wallace, 1st 40-49 M, 26:49; C. Boosel, 2nd 12 & Under W, 27:11; T. Mikes, 3rd 12 & Under W, 28:00; Keith Mikes, 2nd 40-49 M, 28:06; Eddie Schreiber, 2nd 30-39 M, 28:52; Katie Gearhart, 2nd 30-39 W, 29:21; Rylan Zupko, 2nd 18-29 W, 29:34; Natalie Wilson, 3rd 13-17 W, 29:39; Emma Zorn, 3rd 18-29 W, 29:56; Suzanne Schaefers, 1st 50-59 W, 34:09; Shawna Hardy-Emerson, 3rd 30-39 W, 34:18; JoAnn Fairhead, 1st 70-79 W, 35:57; Kimberly Miller, 2nd 50-59 W, 35:13; Jennifer McCurdy, 1st 60-69 W, 38:26; Travis Bellis, 24:29; Casen Osborne, 24:30; Liam Robarre, 25:19; Jack Mitchell, 25:44; Gavin Stewart, 26:15; Jennifer Eckenrode, 27:24; F. Osborne, 28:18; Cole Armstrong, 28:29; Erin Bellis, 29:25; Nico Savannah, 29:40; Samantha Preciado, 29:48; Abby Smith, 29:48; Dayna Zupko, 29:57; Joe Robare, 29:58; <. Rozic, 30:04; Bailie Knight, 30:25; Rilie Ziegler, 31:08; Katie Shuty, 31:18; Harley Pflugh, 32:00; Tricia Miller, 32:01; A. Lewis, 33:15; Jaden Lang, 34:24; Alex Tustin, 34:43; Preston Wilson, 34:46; R. Porter, 35:29; Brynn Miller, 35:33; Addison Mikes, 35:34; R. Miller, 36:12; Ava Pollock, 36:46; Gabby Schwartz, 36:47; Leala Trettel, 39:56; Kelly Osborne, 41:15

Summer Solstice Kids Mile Run, June 18: C. Armstrong, 1st Overall M, 7:03; A. Koehler, 1st Overall W, 7:59; M. Osborne, 8:06; C. Armstrong, 8:23; H. Hines, 9:08; C. Pardoe, 9:08; O. Osborne, 9:22; T. Smith, 9:43; M. Zorn, 10:15; B. Brown, 10:30; E. Cole, 10:46; D. Crawford, 11:18; E. Porter, 12:19; C. Dillon, 12:52; A. Noel, 12:54

Lions Give a Dam 5K, June 28: Ty Reeher, 1st Overall M, 19:33; Zoe Webb, 1st Overall W, 27:28; Elijah Eckonen, 2nd 20-29 M, 27:25; Alison Stephens, 1st 20-29 W, 29:09; Todd Prelerson, 2nd 40-49 M, 30:06; Leslie Kramer, 1st 40-49 W, 30:59; Kristen Day, 3rd 40-49 W, 34:49; William Webb, 3rd 19 & Under M, 36:55; Ria Vangala, 2nd 20-29 W, 43:14; Erika Parker, 2nd 30-39 W, 48:23; Lonny Lemke, 3rd 40-49 M, 48:28; Dale Harris, 1st 30-39 M, 48:43; Andrew Chambers, 2nd 30-39 M, 49:05; Dominic Bertolasio, 36:30; Caleb Benton, 43:27

Ellwood City Arts & Crafts Festival 10K, July 5: Lucas Bleakney, 1st Overall M, 36:21; Devan Evanovich, 3rd Overall M, 39:49; Devon Swick, 1st Overall W, 42:02; Matt Bernardi, 1st 46-50 M, 43:17; Tammy Slusser, 1st 60-64 W, 47:47; Mark Casteel, 2nd 51-55 M, 47:48; Todd Allman, 1st 60-64 M, 48:46; John Armstrong, 1st 56-59 M, 50:35; Jim Gallagher, 2nd 56-59 M, 52:04; Matt Antinossi, 3rd 51-55 M, 53:12; Megan McClymonds, 1st 20-26 W, 1:00:05; Gypsy Dreveniak, 2nd 51-55 W, 1:07:50; Anthony Sunseri, 2nd 70+ M, 1:10:29; Sara Young, 54:58; Hunter Rock, 56:01; Vanessa Johnson, 58:32; Bernie Riley, 1:02:29; Frank Ritorto, 1:04:36; Meghan Buchle, 1:13:48; Joey Cortez, 1:13:49; Shawna Hardy-Emerson, 1:14:31

Pat Neubert is a running columnist for the Butler Eagle. Send comments and suggestions: Patricia Neubert, phone 724-352-4395, email lotzak@consolidated.net