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

Thursday, December 12, 2013

Jingle Bell Run 5K

Race started at 9:00 AM on Saturday, December 7. It was a very cold morning, close to 2 degrees F. I warmed up just a little bit before the race. A beautiful girl sang the national anthem before the start of the race. Lots of people were wearing Jingle Bell customs. Ran the first mile or mile and a half next to a lady (apparently #68). Passed this other young guy too (#100).  I counted about eight guys before me in the first mile, but I guess I was able to pass four people, because I ended fourth place overall. Finished in 21:21 min (official time). Got a nice medal too. James Toomey got first place overall (17:59 min) and was awarded a nice trophy. Happily, all my friends received medals. Results Link

Friday, November 29, 2013

One Mile Prediction Run

Black Friday. Lots of people get up early in the morning to go shopping, but eight people in Iowa City. We got together at rW-downtown at 4:30 - 5:00 AM. Ran 1.5 miles to the track in City-High and lined up to run 1 mile. I had to guess what my time would be. My 1-mile PR is 6:06.  But, I had no idea how fast I could run this morning. I just said 7:00 to say something. Got ready and went. Four laps. Finished in 6:36.  I was happy with the time. Fastest runner finished in about 5:00 min.
I wonder. How other runners my age, or older, can run a lot faster. It all means, there is a lot of room for improvement. I will keep running intervals once a week and try to do better.

Monday, November 4, 2013

Negative Splits

The importance of negative splits. The website for the ING NYC Marathon is allowing to select a runner and see how he ran the marathon, mile per mile. I checked the winner of the ING NYC Marathon Geoffrey Mutai. He also won this marathon and the Boston marathon in 2011. Mutai runs negative splits. Meaning he tries to run each mile either at the same pace or faster than the previous one. Here's his mile splits:

Distance
Time of Day
Elapsed Time
Est. Finish
Pace/Mile
5K 
09:58:53 AM
0:15:42
11:55:24 AM
05:03
10K 
10:14:06 AM
0:30:54
11:53:33 AM
04:59
Mile 8 
10:22:56 AM
0:39:44
11:53:19 AM
04:58
Mile 9 
10:27:46 AM
0:44:35
11:52:57 AM
04:58
15K 
10:29:17 AM
0:46:06
11:52:45 AM
04:57
Mile 10 
10:32:37 AM
0:49:25
11:52:40 AM
04:57
Mile 11 
10:37:53 AM
0:54:42
11:53:28 AM
04:59
Mile 12 
10:42:46 AM
0:59:34
11:53:14 AM
04:58
20K 
10:44:57 AM
1:01:46
11:53:22 AM
04:59
Mile 13 
10:47:44 AM
1:04:33
11:53:16 AM
04:58
Half 
10:48:17 AM
1:05:06
11:53:23 AM
04:59
Mile 14 
10:52:30 AM
1:09:19
11:52:54 AM
04:58
Mile 15 
10:57:25 AM
1:14:13
11:52:50 AM
04:57
25K 
11:00:14 AM
1:17:03
11:53:10 AM
04:58
Mile 16 
11:02:26 AM
1:19:15
11:52:57 AM
04:58
Mile 17 
11:07:05 AM
1:23:54
11:52:29 AM
04:57
Mile 18 
11:11:48 AM
1:28:37
11:52:10 AM
04:56
30K 
11:14:52 AM
1:31:41
11:52:03 AM
04:56
Mile 19 
11:16:33 AM
1:33:21
11:51:55 AM
04:55
Mile 20 
11:21:37 AM
1:38:26
11:52:08 AM
04:56
Mile 21 
11:26:23 AM
1:43:12
11:51:56 AM
04:55
35K 
11:29:55 AM
1:46:44
11:51:45 AM
04:55
Mile 22 
11:31:03 AM
1:47:52
11:51:38 AM
04:55
Mile 23 
11:35:42 AM
1:52:31
11:51:22 AM
04:54
Mile 24 
11:40:38 AM
1:57:26
11:51:24 AM
04:54
40K 
11:44:43 AM
2:01:32
11:51:19 AM
04:54
Mile 25 
11:45:26 AM
2:02:15
11:51:18 AM
04:54
Mile 26 
11:50:29 AM
2:07:18
11:51:28 AM
04:54
Finish 
11:51:35 AM
2:08:24
11:51:35 AM
04:55

I guess running like this requires excellent training and mental control. He definitely was running his race. I would like to do my long runs like this. Interestingly, our Sunday run was pretty much negative splits. Trying to keep the pace or running each mile faster. This kind of training will definitely build endurance. There is only one second differences between certain miles. One second... This guy is a running machine!

Saturday, October 26, 2013

The importance of being challenged

Animals in the wild are challenged everyday. If they want to live another day, they have to keep moving and be smart, right? they really have no choice. They live challenging themselves everyday, Its a survival thing for them.
We all need to be challenged. We are challenged to be better. If we don;t challenge ourselves, we will plateau and never improve.
Can I run faster the next 5K? Can I lose some weight this month? Can I finish reading my book on time this month? Can I have better ideas for research?
I'd wish everybody practice to be challenged. Can we be challenged every day?  If we are, we'll be better human beings.

Sunday, October 20, 2013

Run for the Schools Half Marathon

Assen and Sophia decided to run the 5K. We drove two different cars. I never saw my kids at the start line. I stood next to Gene W and behind Craig B. Somebody sang the national anthem, but his mic was not working, so most people didn't even noticed they were singing it. The race started and I tried to run my own race. Then, I ran into Nathalie M. She told me she could run with me for a few miles, and she did.  We were going about 7:30 pace or faster. I didn't mind if she wanted to run faster, and I let her go about Mile four or five.
I saw this fast female runner ahead of me and thought about chasing her.  It was not until mile 7 or 8 that I was able to pass her. She told me 'good job' and never saw her again. She looked very strong. Later, I learned her name was Julie Johnston. I found her name in Athlinks and read her very inspiring story. She's run 13 marathons today. No wonder why she is such a good runner! She is the pacer at Quad-Cities!
I kept a pretty good pace most of the race. I was happy to see Dan Beck at mile 12. He ran more than half a mile with me and pushed my limits!  Thanks Dan! This hill at college avenue was tougher than ever. Then, I just let gravity help me get to the finish line. My Garmin registered 1 hr 38 min.

Tuesday, October 8, 2013

Presidential Mile

Downtown Iowa City has organized a series of three races, 3K, 1 Mile, and a 2K. Last Sunday, I ran the 1 mile race for the first time. I thought I could finish it in at least 6 and a half minutes. I knew Craig B was a faster runner my age, so I placed just behind him. The horn sounded and this guy just took off like a bullet. No way I could stay next to him, so I just tried to run my own race. Knew the route, since I had ran the 3K three weeks ago, and the route was very similar. After making the first right turn, I knew it was almost half the race, so I decided to give it all. I was able to pass one or two guys and finished in six minutes six seconds, a PR! LINK to Results.
Kids younger than twelve ran the race before the men. This young nine year old, Bryson Canton finished in six minutes six seconds! I guess I have competition with the guys my age, and also with the twelve year olds. Next race will be the Run for the Schools Half Marathon in two weeks. Ihope to be totally recovered from the marathon. 
Karen is running a 5K this coming Sunday. It's called 'Especially for You.' The race starts at 8:00 AM.

Sunday, September 22, 2013

Quad Cities Marathon


Race Day. The morning was cold and I got to the race perfectly on time.  Decided to stay with the 3:30 pacer. He went kind of slow the first mile –his plan, but later he was speeding up.  There were a couple of hills on the first two miles, so it was a very smart decision. These first miles were sub 8:00. Later, he kept the 8:00 MM. Things were going just fine. The route seemed endless, as usual. But it was when I finished mile 17, when I started having pains I had not ever had before.  I had this pain by the right front of my hip.  The pain was so bad, I knew I had to stop running. Also, cramps started bothering in my calves, and I just had to walk.  After a few seconds, I just tried running again. I knew jogging slow was better than walking, so I kept going. I reached mile 20. The last six miles were the longest miles I have ever run. Painful. I put everything I had in the last 1.5 miles. Not enough to PR. 
Garmin connect: LINK
Lesson to be learned: I need to work on my ENDURANCE.  Long runs at slow pace.  Finishing in 3:30 looks so far away. The last ten miles...  I need to work on my last ten miles! Hopefully, I can run the Marion Marathon in April next year.

Saturday, September 14, 2013

IC downtown races

Signed up for three races. They are called the IC downtown races. The first one will be tomorrow starting at 3:33 PM. It will be 3 K distance. That's less than 2 miles. My strategy will be to run next to this guy and take off after the first mile, so I can do a negative split. Let's see if I follow the plan. 
The temperature has been coming down. It was sub 50's this morning and I wore two shirts and long sleeves. Ran five miles with Karen. We went a little bit faster than usual. My Achilles hurts before I warm up my muscles. I am sure that if I warm up properly the Achilles will not bother me at all.

Sunday, September 1, 2013

New Bo Fest Half Marathon

The training program called for a 26 mile run. I know endurance is one of my weaknesses, and I know how important these long runs are. But, I cannot run alone.  I tried different running partners, and it was hard to find a person who wanted to run 26 slow miles. My best option was offered by Jen. She planed to run about five miles before the New Bo Fest Half-Marathon, and then maybe a couple more miles after the race. I knew I was going to be dead tired after running a half marathon race. But, I thought, racing plus a few miles BEFORE the race could well substitute 26 slow miles.
I was able to run about six very slow miles before the race started. 
Not sure what pace to run, but went a little bit too fast for the first few miles.  I was following some "pretty" good runners, but I knew it was going to be hard to keep that pace for 13 miles. I ran sub-seven MM pace for the first  five miles. Then, I had to let them go and slow down a bit. Miles 11-13 were 9:00, 9:24 and 9:15 MM. I decided to walk in the water stops and hydrate well. I think that might have helped a little bit. The race was extremely well organized, as they usually are here in Cedar Rapids. 
Now, it's time to taper until September 22nd. Let's see if I can stay with the 8:05 MM pacer for 26 miles. I'll try to run smart and stay behind the pacer this time. I will also try to get as much rest as I can at least two days before the race. 

Saturday, August 24, 2013

Dam to Backpocket

A school bus took us from the Marriott Hotel in Coralville to the dam in Coralville where the 7 mile race started. Parking was available at the UIHC clinic nearby. Got to ride with a few elite runners, Ben and James. My gatorade drink filled my bladder and kept me hydrated before the race. Race started at 3:00 PM and I started by following David Nelson. David is a guy my age who has run plenty of marathons in almost every state of this country. First mile: 7:37. A little bit too fast. Although the race started with a downhill, there was a pretty good hill from the bottom of the dam to the road. First killer hill -done! Not sure how many people were in front of me, but they looked way ahead of me. I just tried to maintain the pace. Mile 2, 3 and 4, exactly the same pace at 7:43 (body machine). David started to slow down and I had to run by myself. I saw James at the water park and ran with him for part of the park trail.  I was surprised he was not at the front. I passed him, and his running partner followed me. Doug Hamilton came along for the rest of the race. He wanted to quit on me a few times, but I did not let him.  I kept encouraging him not to give up --and he listened!
I am glad Doug did not give up.  There was this girl running ahead of us. We caught up with her crossing the Iowa River bridge, and then she slowed down (?). There was only about 0.7 miles left, and our legs were giving up, but we kept going. 0.7 miles of pain -- weeks of glory. Saw the finish line and sprinted. Passed Doug and another guy. Finished the race in 56:43 min (8:06 MM pace). 
Doug was very happy he never gave up. He shook my hand and thanked me. I am convinced that running is a true team sport. It really helps to have a runner next to you cheering you up, or reminding you that you can do it!

Monday, August 19, 2013

Long Distance Run

Twenty, twenty one miles, almost same thing. We met at 6:00 AM Sunday morning. Tried to get there a few minutes before and started walking to warm up the legs. We went for about six or seven miles and got back to RunningWild at seven AM. We met some other runners and went north for more miles so that we completed 21 miles at the end. My Achilles did not bother me this time. Something happened on Saturday when I was riding the bicycle for 15 miles. I felt a sudden relieve in the Achilles. My foot soles were kind of hurting after twenty miles. I was running in my old Brooks Cadence. Hopefully, I will not have these pains in the Saucony shoes.
We ran Mile 11 at sub 8:00 MM. Not sure why I was running this fast. Ben told me I don't need to go this fast during my long runs. Last week, Dan and I ran 10 miles at 9:00 MM exactly. I'd like to run my 26 miles on September 1st at 9:00 to 9:30 MM pace.

Friday, August 16, 2013

Vibram Five Fingers

Had a short conversation about VFF this morning. Learned that because runners do not wear socks with the VFF, shoes get pretty smelly. There was a new guy running in VFF with us this morning, John. We ran some Yasso's after a nice warm up run. He was challenging me and did a couple of 800's in 3:12 min. That was one of the fastest 800m I have ever ran. Interestingly, my Achilles were killing me at the beginning of the warm up. Fortunately, the pain almost went away after warming up (hint: warm up before your runs!).
I enjoyed running with others this morning, especially running next to a person who is trying his/her best. I get some extra energy from somewhere. Can't believe Kim is doing so many triathlons. Don't they get hurt? don't they need some recovery time? I guess x-training must build so many muscles makes a person pretty strong!

Friday, August 2, 2013

Cretzmeyer Track

Rode the bike to the track this morning and met Dan B and others (Kim S and Jamie I). Warmed up for a couple of laps and then did some stretching before we started running one lap intervals:
  1. 400m, 1:30min
  2. 400m, 1:30
  3. 400m, 1:32
  4. 400m, 1:32
Pretty consistent one lap intervals (that was a sub 6 MM pace). Ran most of the lap close to Dan, and then sprinted about 75 m before the finish line. Rested for a few minutes and did four more intervals:
  1. 400m, 1:35min
  2. 400m, 1:33
  3. 400m, 1:35
  4. 400m, 1:33
Again, I felt pretty good. Jamie I. gave me a good push in most of the intervals. We rested a little bit more, and then we ran two 200m intervals (close to 5 MM pace):
  1. 200m, 38.5sec
  2. 200m, 39.8
Rode the bike back home and still felt pretty good. Most probably the trip to Mexico gave me some pretty good rest and I was full of energy. I need to say these runners partners make all the difference. Couldn't have done any of these runs on my own. I am very thankful for being part of this running group.
I liked my chronos and wonder what they will look like in a real race?   Can I cut a few seconds off these times?

Thursday, July 25, 2013

Fox Rental Mexico


Con el gran sueño de mostrar la ciudad donde nací y crecí a mi esposa e hijos, planee un viaje de una semana a la Ciudad de México. Por medio de Expedia-dot-com, hice reservaciones de un SUV para poderlos mover cómodamente y evitar taxis y otros medios de transporte.  Fox Rental me ofreció un SUV (Jeep-Liberty o similar) por una semana. Para sentirme más seguro, compre también un seguro para el auto.

Llegamos al aeropuerto de la Ciudad de México y pregunte por las oficinas de Fox Rental. Encontré a una sola empleada en la oficina, quien amablemente me atendió. Le mostré los papeles de la previa reservación y ella se puso a hacer una llamada telefónica. Después de varios minutos, me pregunto cuántos pasajeros iban a ser (no entendí porque me hacia este tipo de preguntas). Me dijo que me iba a dar un Jetta.  Yo le respondí que mi reservación era por un SUV, y que Fox Rental me había prometido un Jeep-Liberty o un SUV similar.  Ella simplemente me dijo, que ellos no manejaban Jeep-Liberties, y que su SUV similar era un Toyota Rav-4, pero pues, no tenían ninguno disponible, así que me iba a dar un Jetta (y que mi familia bien cabía en un Jetta). Después de preguntar a la señorita los diferentes precios y seguros de los autos, opte por tomar un Toyota-Corolla en lugar de rentar el Jetta por el precio del SUV prometido.

Así es como la pesadilla de este viaje ha empezado. No con los detalles como yo lo había yo planeado. No pude dormir mucho con todas las preocupaciones y ruidos a los cuales ya estoy desacostumbrado. El silbido de un tren a media noche, fuegos artificiales (parecidos a los de 4 de Julio en los EU) posiblemente de peregrinaciones a la virgen de Guadalupe.