4X800m

Track Day. Ran a mile for a warm up. Three 100m sprints before 3 X 800 m.

distance	time	pace
1 mile	10:44 min	10:44
100 m	25.0 sec	7:22
100 m	22.7 sec	6:55
100 m	21.4 sec	6:30
800 m	3:46 min	7:40
800 m	3:42 min	7:23
800 m	3:44 min	7:33
800 m	3:49 min	7:42

Thursday Loop #2

Set the alarm clock for 3:30 AM. It took me a few minutes to decide if I should run or just stay in bed. I read Andres text message saying h was going to stay home. Decided to go running.

I arrived a few minutes before 4:30 AM. There were two cars in the parking lot before me. More cars started to arrive.

Ran with Shawn Kmetz, Michael Price, Bret Williamson, Andrew Gray, and Meghan McLaughlin. I guess I am forgetting somebody...

They were running 'slow' for them, but it was a pace I could hold for a few miles. My HR was between 140 and 150 bpm (Aerobic Zone/zone 3). I have been running on zone 2 (endurance zone), so I knew this was unknown territory for me. This time I brought my headlamp.

Crossing the spillway was not too hard this time, but water was freezing cold! Most probably, this is one of the fastest times I have ever crossed the spillway. Everybody crosses it as fast as they can, that is the secret. I started walking some after I crossed the spillway. This last part of the loop is the hardest. It was also very difficult to see the trail in the dark. 

So much fun!

GARMIN CONNECT

Workouts Variety

I believe I need to add some variety to my workouts. I have been doing Low Heart Rate running for a couple of weeks. Yesterday, I added four 110 m intervals at the end of the four miles. Today, I decided to run some hills. The dirt road was a perfect route to do the hills. I started the GPS watch at the low side and stopped the watch at the highest point. It did not work the way I was expecting. Next time, I will leave the watch on the whole time.
The Low Hear Rate runs are between 120 - 135 bpm. Aerobic training works at this heart rate zone. It's also called the endurance zone. We are supposed to build endurance when running at that heart rate. I feel very comfortable running at low heart rate, that's for sure.

Sunday Long Run

I have been feeling tired and stiff. However, it motivates me to go run with people. I drove this morning to Cedar Rapids and met the No-Regrets Running Group. There were more than a dozen runners, even though the weather was kind of creepy. They forecast showed snow, but it was more like light rain. 

I started running at my own pace, but later I was able to lead the small group. I was thinking about running about six miles, but Tom was planing to do eight or ten, so I decided to join him and not let him run alone. That was a good decision. I enjoyed talking to him most of the way, and then we both pushed our bodies the last couple of miles.

I think I might feel tired because I was not eating well, not getting enough sleep. But, I want to improve in my running. I know I just can do certain amount of exercise. So, I think I can go for a walk... I just don't want to sit all day long watching videos. 

Swamp Fox 10K

Race took place in Marion at 7:30 AM. I registered on line days before and picked up my bib number and chip the morning of the race. It was a little bit cold, but I thought about running with just a shirt. My strategy was to follow Craig and pass him. Interestingly, this time Craig was far away, so I had to push my pace for three miles before I caught him. This was good because I ran a fast race. Then, after I passed him, I never looked back and thought he was just behind me, so I tried to keep the pace as much as I could. Apparently, this is a PR for my 10K races! 46:00 min flat!

GARMIN-CONNECT
RESULTS Swamp Fox 2019

TNT in Iowa City

Picked up Sophia from her Cross Country practice and then went home and waited for Andres. We ran from the house to the track and did 6 X 800m with a lap walking in between.  800's were challenging but we completed the six comfortably.

GARMIN CONNECT

Maraton CDMX 2019

The Mexico City international marathon was this morning. The male winners were:

🥇 Duncan Maiyo 🇰🇪 (2:12:50)
🥈 Girmay Birhanu Gebru 🇪🇹 (2:16:14)
🥉 Amanuel Mesel Tikue 🇪🇷 (2:16:28)

The female winners were:

🥇 Vivian Kiplagat 🇰🇪(2:33:27)
🥈 Paskalia Kipkoech 🇰🇪 (2:34:07) 
🥉 Pamela Rotich 🇰🇪 (2:38:14)

These are amazing times considering the altitude of CDMX (2,250 m/7,380 ft). 

VIDEO IN YOUTUBE

OFFICIAL YouTube VIDEO 

Backpocket 5K

The Dam to Backpocket 7M race was cancelled two days ago. I cannot find any e-mail with the notification. I picked up my bib number (chip attached) today a few hours before the race. They had school buses transporting the runners to the Water Park. It as a sunny day.  I did not see many familiar faces. Tried to warm up for half a mile. The start was kind of weird in a narrow road. They had different 20-people corrals, I was in corral three. 

It was not well measured and the map was not actualized. My chronos was not the best, but it wasn't too bad either. No medals for anybody. Pace: 7:30 mpm. 

Backpocket 5K GARMIN CONNECT.

ON-LINE RESULTS

Nevado de Toluca

Hector Beristain went to Mexico City and stayed at the Nevado de Toluca on July 27. He made a  very interesting video of his trip and the run up to the Nevado. He starts at 13,646 ft and finishes at 13,993 ft. 

GARMIN CONNECT

First Official Thorsday Loop

I have been wanting to run the Thorsday Loop wit the guys on a Thursday morning. I have been feeling better fit these days and I have been increasing my mileage. So, I decided to go this morning. Got up before the alarm clock started buzzing but I did not want to look at the time, so I believed I could get a little bit more sleep. Finally, the alarm clock went off and I was feeling very tired and sleepy. The little demons started talking to me saying I should cancel the run and stay in bed. But, I knew that if I didn't go, I would not run for a second consecutive day.
Got off the bed and decided to jump in the car and go. I realized I was not bringing a headlamp once I was driving on the highway. I did not have time to go back home and get the headlamp. Thought about buying one in a gas station, but I knew they most probably would not have one.
I got to Angler's Point and saw lots of runners! I was not expecting to see so many. I couldn't even find a place to park my car.
Got off the car and people wondered who I was. Some people recognized me, I did not. I saw Michael Price and decided to hang on to him. He was running with two other gals and two other guys. The pace was comfortable, but they keep increasing the pace, but I was still feeling comfortable. I stayed with them most of the time. Finally, got to the Thor rock and climbed up. I was officially inducted into the Thorsday group. The rest of the trail was hard, particularly going up hills. Some fast runners started passing me. They all said, "Happy Thorsday"!
Got to the final part of the trail and hit the road. Met Heidi and Jeff and ran with them to the finish. I felt very accomplished and happy I decided to run it. I went home and felt totally exhausted. I heard many stories told by Heidi and Elizabeth during the run. They are ultramarathon runners. I did not know.
I will be traveling in the next two weeks, but I am looking forward to do my second official Thorsday Loop.
GARMIN-CONNECT

TNT 5 X 1000

Great workout this evening at TNT. Two mile warm-up was good. Weather was very humid, but not hot. Ran with Andres, Craig, and Tom.

1000 m	4:31 min	7:16 MPM
1000 m	4:28 min	7:11 MPM
1000 m	4:24 min	7:05 MPM
1000 m	4:20 min	6:58 MPM
1000 m	4:15 min	6:50 MPM

Numbers look great. I cannot believe we ran each 1K interval about four seconds faster each time. Negative splits were not planed. Jim got some video that I plan to edit soon. Unfortunately, Jim was injured in his knee and had to watch us run.

Almost hitting 50 miles per week

I am interested in increasing my weekly mileage. This week, I almost hit the 50 mark. The last three days were all long runs for me. Palo's 5K on Friday, PCTR on Saturday, and NewBo this morning. There were thunderstorms and lots of rain in the morning, but the gods were on our side and it stopped raining while we were running.
Interestingly, Andres passed me about half a mile before the finish line at Palo's 5K. He beat me by eight seconds. 

Palo's Fun Days RESULTS 2019.

TNT August 6 2019

Another TNT under the belt. Started with the two mile-warm-up. Went slow this time, had to stop by the restrooms and then went back by the known trail. Ran the intervals with Tom Wolf and Craig Brophy. Kathy and Jim ran on their own.

1200 m	5:25 min	7:16 MPM
1200 m	5:13 min	6:59 MPM
1200 m	5:04 min	6:48 MPM
1200 m	5:07 min	6:52 MPM

TNT July 30 2019

Ran a 2 mile warm-up and then did a couple of 100 m warm-ups before running the 1000 m intervals with 400 m recovery walks. Last interval, tried to catch Daniel. Most intervals ran together with Craig B. 

1000 m	4:22 min	7:08 MPM
1000 m	4:08 min	6:39 MPM
1000 m	4:37 min	7:28 MPM
1000 m	4:05 min	6:42 MPM
1000 m	4:02 min	6:31 MPM

BIX7 2019

Set my alarm clock at 5:00 AM. I was able to take a shower and have some small breakfast. Drove to Davenport and found a lot of space for parking. Walked to find my corral (orange color). Race started a few minutes after 8:00 AM. The first hill on Brady’s Street was tough, but since it is at the beginning of the race, we all had plenty of energy. Tried to maintain a good pace, but I was afraid of the second half, especially when it starts to get warm. Took advantage of water tables and put the water on my head to try to cool down my body. I think it is important not to let the body warm up too much. Saw Logan when I was finishing the race, so I sprinted and tried to push his pace a little bit. Chip time, he beat me for thirty seconds!

DATE	TIME	PACE	LINK
July 27 2019	55:29	7:56	https://connect.garmin.com/modern/activity/3887711277
July 29 2017	1:00:56	8:42	https://connect.garmin.com/modern/activity/1882837943
July 30 2016	57:36	8:13	https://connect.garmin.com/modern/activity/1280109078
July 28 2012	55:35	7:56	https://connect.garmin.com/modern/activity/203960510
July 30 2011	51:32	7:21	https://connect.garmin.com/modern/activity/102794288

RESULTS BIX7 2019

Joan Benoit Samuelson and Bill Rodgers

TNT July 23 2019

This time we ran 800m intervals with 400m recovery. The goal was to run them in 3:45 min. Of course, we broke the goal. I just had lunch before going to the track, so I tried to take it easy at first. Warm-up was two miles.

800 m	3:24.4	6:56
800 m	3:32.7	7:11
800 m	3:39.8	7:27
800 m	3:30.7	7:10
800 m	3:22.2	6:48
800 m	3:27.7	6:52

GARMIN CONNECT

TNT July 16 2019

Rain poured on us while we were running 600's intervals (400 m recovery).

600 m	2:38.5	7:05
600 m	2:30.3	6:43
600 m	2:45.1	7:23
600 m	2:44.6	7:21
600 m	2:41.9	7:14
600 m	2:41.3	7:12
600 m	2:36.4	6:59
600 m	2:11.6	5:53