Yasso 800s

Ran for one mile as warm up --ran with Dan and Mel. Ran the first mile at 8:30 pace. It was a great warm up. Then, we stretched and stretched all the muscles. Got ready for some serious workout!

Decided to try the Yasso 800s. Ran with Dan and Emily and two other gals. First 400, ran behind the group. Then, catch the first runner and ran next to Emily. Last 100 mts speeded up to get first to the finish line. Ran each 800 between 3:06 and 3:20 min. This time is supposed to be an indicator of my time for a marathon race. I still need to build the endurance. We did six 800s. We are supposed to add one more 800 each week, until we can do 10 800s. I liked it. I felt pretty good.  No tiredness after the half marathon last Sunday!

Today, I went to see my young friend Luis Rangel run a 5K at the Ashton Cross Country. He did awesome and finished in around 18 min! He was about number seven in more than a hundred runners! I hope he continues running! He's got some talent there!

Quad Cities Half Marathon

Had a few dreams in my sleep. Got up at 4:30 AM and got ready for the race. Drove to Gene's house and he drove jhis new Toyota to Davenport. We missed the exit I-74 at Davenport but arrived just fine. It was a cold morning, but I decided to wear shorts for the race.

I found my pacer, Mary 1:40. Started running next to her for the first few miles. Then, going downhill, I separated from the pacer and joined a different pacer, a marathon pacer for the 3:15!  Ran with this guy for a few more miles until marathon runners separated from half-marathoners. There were many pretty girls a few meters from me. That made the run a lot more fun. There was a gorgeous tall girl running at a very good pace. I didn't see her again after the marathoners splitted in mile eight, but I am sure she ran only half. I saw her at the finish line, she came to me and congratulated me for the good run. It looks like she was not wearing a bib number!
I thought I slowed my pace a little bit. Miles seemed longer and longer. I felt cramps coming on my calves, so I did not push it harder. Finished ahead of my pacer: 1 hr 38 min 22 sec. I have been wondering why the pain on my calves.  They say I probably did not hydrate properly. I think I will carry two bottles of gator in my next long distance race.
Race was extremely well organized. Had plenty of food. I ate a very nice bbq pork-sandwich! I even got a free massage by a chiropractor. Dan finished the marathon in 3 hr 33 min! Ross finished it in 2 hr 51 min!  Amazing!

East Route

Ran this morning with the RunningWild group. I went for 12 miles. Ran with a young girl named Lis, and also met Julia, a dailymile friend. Ran slow, but still ended up pretty tired. Then, took the kids swimming to the CRWC. The Quad Cities half marathon will be in six more days.  I am planing what pace to run in the race. There will be pacers for 1 hr 45 min (8:00 MM) and also for 1 hr 35 min (7:14 MM).  But, I ran my previous half in 1 hr 41 min. What a dilemma!

Colombia

I spent a week in Palmira, Colombia. Met some very interesting people and learned about Colombians a lot. I enjoyed seeing them dance. Although they have lived troublesome times, they are happy people. I learned about the TLC "Tratado de Libre Comercio," recently signed with the United States. They do not think is a fair treat. It benefits the US a lot more than Colombia.

5 Milers

I ran five miles yesterday morning and other 5 miles this morning. This should be my normal runs during the week. They are long, but they actually take less than one hr, which is just perfect.

I am getting ready for the trip to Colombia. Packing clothes, deciding what to pack...