"Only those who will risk going too far can possibly find out how far one can go"
T. S. Eliot

Friday, August 18, 2017

2 miles warm up + Ladder down + 2 miles cool down

I know there are about ten days before the CDMX Marathon and I need to slow down distance and pace. But, couldn't miss out Friday AM Workout!


distance
time
pace
1 mile warm up
9:53
9:53
1 mile warm up
9:17
9:17
100 m
26 s
7:35
100 m
26 s
6:46
100 m
26 s
7:03
100 m
26 s
6:35
1600
7:26
7:26
1200
6:11
8:15
800
4:14
8:08
400
2:02
7:47
2 mile cool down
9:32
9:32
1 mile cool down
9:22
9:22

Two races tomorrow, races?  I should call the "workouts." Donor Dask 5K and Packpocket Run 5K. Can I keep a 9:00 MPM pace?

Friday, August 11, 2017

Speed Track Workout

Completed the speed workout at the track this morning. Having several excellent runners inspired me to do my best.

1 mile warm-up
interval
time
pace
200m @ 10K Pace
38 sec
5:53
200m Recovery


400m @ 10K Pace
1:38
6:30
200m Recovery 


600m @ 10K Pace
2:32
6:39
200m Recovery 


800m @ 10K Pace
3:14
6:29
400m Recovery 


800m @ 5K Pace
3:39
7:14
400m Recovery


600m @ 5K Pace
2:38
7:08
200m Recovery 


400m @ 5K Pace
1:31
6:04
200m Recovery


200m @ 5K Pace
34 sec
5:13

1 mile cool-down

Garmin Connect

Tuesday, August 1, 2017

My new Forerunner 920XT

It arrived!  It took almost no time for me to receive my new Garmin watch from Amazon. It cost about $280 dlls, and I believe it is a really good deal.
I hope I will have no need to correct things anymore in Garmin-Connect or Strava when I go for a bicycle ride or a run. Also, this watch has Virtual Partner. It should help me maintain the pace in my races.


Friday, July 28, 2017

Bix7

The famous Bix7 race in Davenport will be tomorrow. The race is often run by more than 12,000 runners and it is the most famous non-marathon race in the mid-west.


I have run this race a few times in the past.  The first two miles are pretty crowded and it is hard to run a PR when you are behind lots of slower runners. However, it is a lot of fun to be running with so many people. Brady St. has an 8% grade and it is a tough first mile. This will be the fourth time I run this race. I was planing to run it with my friend Salvador. Unfortunately, he will not be running it this year, so I will need to change plans. Maybe, I will practice my CDMX Marathon pace. Don't want to get too tired if I am running a long distance run on Sunday. 

July 29, 2017

9:00 – 9:09 est.
1:03:00
July 30, 2016
54/356
8:13
57:36
July 28, 2012
60/424
7:56
55:35
July 30, 2011
56/517
8:01
56:07


Friday, July 14, 2017

BeastPacing @ Omaha

I learned about BeastPacing.com and decided to join them. Fortunately, I will be able to run the Omaha Nebraska Marathon on September 17. That's about three weeks after the Mexico City Marathon. I plan to pace the 4 hr 40 min group. I am sure I can finish a marathon in that pace group (about 10:40 min/mile). But, I am not sure how much training I need to do. Hopefully, I will figure it out. We shall see. I am excited. 

Wednesday, July 5, 2017

4th of July

I am writing this blog one day after the 4th of July. Got to see my daughter and she made my day as usual.
I have been thinking about my running after volunteering at the Fifth Season Races in Cedar Rapids and signing up for the Mexico City Marathon. The question I keep hearing is, why do you run?
A quick answer is I run because I want to stay fit and healthy. But, there are more deep thoughts about this.
I run because I experience something deeper when I run. It's not the adrenaline and it's not the endorphins. It's some strange feeling about connecting with other fellow runners. Isn't running an individual sport. Not really, It is more like a team sport. We help each other, we encourage each other. We keep each other accountable.

Monday, June 26, 2017

TrekFest 5K June 24, 2017

This is a small-town race in Riverside, IA, the future birthplace of Captain James T. Kirk.
The national anthem was sung and the race started at 8:00 AM. We were not given electronic chips. Fortunately, a Gator truck was leading the way to the fastest runner. There were just enough volunteers to tell the runners when they had to make a turn, which were almost twenty turns!!!


So may turns confused some of us. I believe I ran the correct course, but ended up with 2.90 miles, instead of 3.1 miles. The course was a difficult one. The race started in the south part and headed north where a hill is. The good news is that the race finished going downhill. 


There were no more than 100 runners. Medals were given to first and second place in each age category, and trophies were given to the overall winners (male and female). 
Parking:  I would say plenty of parking close to where the race starts (and ends). 
Food after the race: bananas and energy bars. 
A t-shirt was given to all participants. Nice blue cotton t-shirt.