21K Guadalajara

A half marathon was ran this morning, February 24, 2019, in Guadalajara. It is a gold-label race. We were able to see the streamed transmission in FaceBook. Narration was not the best. Mexican Juan Luis Barrios came in fifth place. Juan Luis Barrios next race will be the Los Angeles marathon (March 24, 2019).

1	Mathew Kipkoech Kisorio	1:01:48
2	Rhonzas Lokitam Kilimo	1:02:43
3	Justus Kipkogei Kangogo	1:02:47
4	John Kipsang Lotiang	1:03:00
5	Juan Luis Barrios	1:03:06
6	Moses Kibet	1:04:10
7	Samuel Tsegay Tesfamariam	1:04:25
8	Juan Joel Pacheco Orozco	1:04:57
9	Julius Kipyego Keter	1:05:23
10	Oscar Fernando Crisostomo Olivares	1:05:26

I was looking at the gait of runners and saw that the six min/mile runners have a stride length of 1.5 m. I'd like to work on increasing mine.

Kewash Nature Trail Half Marathon

I believe I have run the Kewash Nature Trail Half Marathon since its inception in 2014. This race happens in Washington, IA. Most of the race is run on the trail, which is crushed limestone surface. There is also a 5K and a 10K race concurrently. Medals have been improving in the last couple of years.

Year	TIME	PACE	LINK to Garmin Connect
4/21/2018	1:49:25	8:21	https://connect.garmin.com/modern/activity/2640946034
4/22/2017	1:41:30	7:45	https://connect.garmin.com/modern/activity/1692174206
5/21/2016	1:49:58	8:24	https://connect.garmin.com/modern/activity/1177723473
6/6/2015	1:46:52	8:09	https://connect.garmin.com/modern/activity/795984559
6/7/2014	1:44:40	7:59	https://connect.garmin.com/modern/activity/515588891

Other interesting data from previous years:

Year	# runners	temp
4/21/2018	182	45
4/22/2017	108	45
5/21/2016	54	59
6/6/2015	34	63
6/7/2014	76	70

Blaze

There is this picture going viral of this kid showing off some super marked abs. They say he is a super fast runner. There are videos of him in YouTube, his name is Rudolph Blaze Ingram.

Did my Thursday workout at Coe College. The workout was led by Jim Dwyer. Warm-up was a mile. Some plyometrics exercises and then we did a ladder, one-lap, two-lap, three-lap, four-lap, five-lap and then down with some exercises in between. I found the workout extremely difficult and thought about quitting, but I finished it.

I volunteered this morning at FreezerFest to make a video of the race.  I got enough footage of elite runners.  I will edit the footage this week. I also downloaded pictures from FaceBook to add to the video.  I got some music... but I am not sure about copy-rights for the audio...  We shall see.

FREEZEFEST THE MOVIE

FREEZERFEST 5K RESULTS 2019

Wayde van Niekerk 43.3 min

Wayde van Niekerk is a South African runner born in 1992. He is running the 400 m in 46.43 min. We will be hearing more about him in Tokyo 2020, I am sure. Found an interesting video in YouTube. Wayde van Niekerk won gold medal in the 400 m Rio Olympics 2016, running the lap in 43.03 min. Interestingly, no runner in lane eight had ever won in the 400 m Olympics games. 

YouTube Video. 

Amana Freezer 5K 2019

Surprisingly, organizers did not cancel the race. Race started at 10:00 AM.  Temperature was 9 F. Roads were covered with some snow/ice, but it wasn't too slippery, just enough to run cautiously. I did not see Andres at the start line, but I tried to follow Craig Brophy.  As usual, he was a little bit too fast, but I tried to stay behind him. I think he went way ahead of me at first. I just tried to have a steady pace and tried not to slow down. Nate Hopp's last year's time was 16:45 min. This time he ran it almost one minute slower.

The first three winners:
Nathan Hopp, 17:38 min, 5:40/m
Justin Hajek, 18:46 min, 6:02/m
Sam Kepford, 19:13 min, 6:11/m

GARMIN LINK
Amana Freezer 5K Run Results 2019

Coe College Indoor Track

Iowa Running Company organizes a group run on Thursdays at 6:00 PM. The temperature has been in the single digits with wind factors that get the temperature to negative numbers. The roads are icy and cannot run without slipping. For this reason, IRC organized a workout indoors!

The workout consisted in one mile warm-up followed by some dynamic stretches. We the ran 800 m intervals. I ran with this young girl Erin. She just moved from Des Moines and she works in TransAmerica. We then ran about a mile to cool down. 

LINK to GARMIN-CONNECT

Monday Feb 4 2019

Weather improved a little bit today. Temperature is still low and it doesn't help making me run. However, I did go out and run to the track. The track was partially covered with ice and snow in some places which made it a little bit hard to run.

I did a couple of 400's and then did a couple more on my way back home. I listened to VO2max Podcast on improving the running form. Sage said, that running fast is a good way to improve the running form because nobody can run fast with bad form. I agreed to it for the most part. 

February 4, 2019

400 m	2:37 min	10:28 MPM	168	0.91 m
400 m	2:28 min	10:06 MPM	174	0.91 m
400 m	2:16 min	9:10 MPM	183	0.92 m
400 m	2:02 min	8:13 MPM	187	1:10 m
400 m	2:10 min	8:43 MPM	189	1:03 m

GARMIN