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

Fifth Seasons Health Solutions 8K

Race started at 8:00 AM this morning. Parking was convenient about a couple of blocks from the start line. There was also an opportunity for warming up before the race. Temperature was about 80 F when the race started. But temperature kept increasing during the race. Hills were long with a very slight gradient. Turned back in Beaver Park. Started too fast, but adjusted the pace as much as possible.  Group picture was taken at around 7:15 AM. GARMIN-CONNECT. 
Saw several known runners at the start line and tried to keep their pace as much as possible for the first mile. It was a good idea to run the course last Sunday (Garmin-Connect). 

My friend Andres ran faster than me from the beginning of the race. I did not attempt to stay with him. I believed he was going too fast, but he was able to keep a good pace. I really liked the medal. Andres got a second place. He got a second medal with words in-scripted on the back describing his age group and second place. 

RESULTS 8K