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

Monday, January 15, 2018

Treadmill

It has been extremely cold most days in the past few weeks (negative digits). So cold, we haven't had too many days to run outside. So, the treadmills have been busy at the HTRC. Also, the Nike Running Club app has added some guided runs. There's this First Speed Run I tried the other day. One min 5K pace one min recovery about eight times. I used this treadmill in a Hampton Inn hotel with a new brand new machine. I did my 5K pace at 8 MPH (I think this is more like my 10K goal pace 7:30 mpm). It felt good to know I can do this speed run! Now, I am anxious to do this run again, but I know I shouldn't do these speed runs more than once a week. 

Wednesday, December 27, 2017

December 28 2017

The end of the year. Time to think about past accomplishments and propose new goals for the new year. I already signed up for two marathons, St. Louis and CRANDIC.

St. Louis, April 8, 2018
CRANDIC, April 29th, 2018

I also would like to run all the CorridorRunning races they have for the year.

FreezeFest 5K, Marion, February 17, 2018
Shamrock Shuffle, March 10, 2018
Fifth Season Races, July 4th, 2018
NewBo Run, September 2nd, 2018
SwampFox Festival, September 29th, 2018
Timber Trek, October 2018
Indian Summer Classic, October, 2018



Monday, September 18, 2017

Omaha Marathon 2017

This was the first time I officially paced a group in a marathon. I paced the 4 hr 40 min group. It was a small race, only 270 runners finishing the Full marathon. But, there were about 700 runners doing the Half. Pacers met around 6:00 AM near the start line and we got to know each other a little bit. Weather was excellent. A little bit cold early in the morning, but once we started running, we forgot about the cold weather. Tried to maintain the 10:40 pace in every mile, but of course, I was slightly faster than that, so I tried to slow down or walk during the water stops.


I was happily surprised I was going to pace a group of runners. They were all very nice people, and we talked while we were running the first few miles. I think some of them knew each other and were from Omaha.
The problem was that I ran for 26.5 miles and not 26.2 miles, so, even though my pace was 10:40 mpm, I finished about 1 min 30 sec late.



Garmin Connect

Friday, September 1, 2017

Alternator Workout


Track workout for Friday, September 1st, 2017

distance pace Time Real Pace
1 mile warm-up 10:11 10:11
800 m  10K 3:54 7:51
200 m recovery
300 m 5K 1:13 6:31
300 m recovery
800 m 10K 4:00 8:03
200 m recovery
300 m 5K 1:17 6:53
300 m recovery
800 m 10K 3:42 7:27
200 m recovery
300 m 5K 1:15 6:42
300 m recovery
800 m 10K 3:37 7:17
200 m recovery
300 m 5K 1:03 5:38
1 mile cool-down 8:41 8:41

Wednesday, August 30, 2017

Maraton CDMX

We met our Psique Runners friends the night before the marathon. Had carb-loading dinner at Italianis in Reforma 222.


(Doc Alex, Mitzi Herrera, Alejandra Taboada, Moises Romero, Enrique, Horacio O).

I guess I was planing on running the marathon under 4 hrs. That is a pace of 9:10 min/mile. We took the metro from Sevilla station to Metro Pino Suarez and walked to 20 de Noviembre Ave. There, we tried to find the corral we belonged to. We also met some of the psique runners.


Well, I was going a little bit faster than that for the first 8 miles. Not a good idea.  I also had a bowel problem, so I had to find the appropriate place to do my thing around mile 10. Everything else went just down hill. I tried to figure out what I could do. So, I decided to try to run for three minutes and walk one.


I guess this picture was taken at Reforma Avenue. 


Here, we are by the Angel de la Independencia. I met Betty there, and she gave me a Garmin bracelet, so I could get a Garmin t-shirt after the marathon.

GARMIN CONNECT

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