Red Shoe Half Marathon

Decided to run in shorts and sandals. Not sure how fast to go...  Started going too fast. First mile was done in 7:30 min. Second mile was another fast mile in 8:05 min. I was waiting for Dan who kind of got behind. He was a lot smarter than me. Third mile, my calf was in pain!  There was no way I could keep running. Had to start walking and felt pretty bad about it. Thought about DNF.
But, things improved when I decided to jog very slow. Followed a couple until mile 9. Then, I decided to go on my own a little bit faster. Last mile was finished in 8:42 min. and the last leg was done in 7:53 pace.
Lesson to learn:  Start slow. Go behind my pacers, not ahead of them!  I will try to recover fast enough and be ready for the Kewash Half Marathon on May 21st.  I do not intend to PR the next Half Marathon, but take it as training for Grandma's Marathon on June 18.

I plan to go swimming this evening. My legs need a lot of rest. Fortunately, my legs feel better today. I couldn't feel my legs last night. They were so weak.

Cretzmeyer Track Friday Morning

Felt pretty tired this morning and cold Iowa weather did not help. However, decided to get out of bed and at least do some walking at the track. Seeing a couple of friends motivated me to give it a try. Tried to walk a couple of laps for a warm up and then initiated some running intervals.

distance	time	pace
200 m	52 sec	7:11
400 m	1:52	7:30
600 m	2:49	7:46
800 m	3:44	7:53
800 m	3:49	7:42
600 m	2:41	7:27
400 m	1:43	6:59
200 m	45 sec	5:54

I felt pretty good. Considering my right calf is being tight and injured for a few weeks. I did not want to push too hard because of the half-marathon coming on Sunday. 

Cretzmeyer Track

Nice workout this evening @ 66 F. Some wind but pretty nice day for 800 m intervals.

1	800m	3:25 min
2	800m	3:26 min
3	800m	3:24 min
4	800m	3:21 min
5	800m	3:21 min
6	800m	3:12 min
7	800m	3:22 min
8	800m	3:15 min

Garmin: https://connect.garmin.com/activity/773682866

Tuesday Morning Run

Nice run this morning at 4:45 AM.  Went for about nine miles @ a 8:25 pace!  It's nice to see my body can still do this.  I hope my kegs get the benefit of these fast runs in the morning. I am looking forward to the Marion marathon and see how many miles I can run @ 8:00 MPM pace. 

Marion marathon will have a pacer for the 3:30 marathon time. Her name is Dianne Griesser. That's good to know. 

Running in Mexico City

April 4th, 2015. Saturday morning, runners started to arrive at 7:30 AM by Gandhi's monument in Chapultepec park. Everyone said Hi, even if they didn't know each other. Almost everyone was wearing a red t-shirt that read Runners Plus. The leader (Luis) went to the front of the group and asked the newcomers to go to the front and introduce themselves. My friend Enrique was also there. He told us the story of the tragedy he suffered last year. Two gun shots went through his chest, one bullet is still in his body. The doctors told him he would never be able to run again. He is back and kicking hard!

Garmin Connect: https://connect.garmin.com/modern/activity/738403378

Sunday Twelve Miler

Not the longest run of the month, but probably the nastiest!  We met at 6:45 AM to get to Dave's house by 7:00. Ran with Dan, Dave, Keith, and Wendy. It was not dark, but rain was falling and it was almost ice. To make things worse, the whole day was very windy. Ran all over North Liberty. At least, that's how I felt. 

Felt pretty good most of the time. I felt I could have gone for a few more miles. Tried to feel relaxed and listened to Runners-Podcast (music at around 170 BPM). I hope the music helped. I will listen to music next time (Tuesday morning).

Garmin Link: https://connect.garmin.com/modern/activity/732337170

Tuesday Morning Run

Met with Dan at 500 in the morning at my house. It was very dark and extremely foggy. Dan brought a flash light which we both found very useful. We turned left on Rohret Rd and met Kim and her dog. We then ran towards the IC airport and logged several miles. Parts of the side walk were covered with sheets of ice, so we preferred running on the road facing traffic. We turned around and kept a very good pace the whole way. Finished more than nine miles with an average pace of about 9:10 MPM. 

It is hard to get up so early in the morning, but of course, it feels nice when you are done and you know you have accomplished something. 

GARMIN: https://connect.garmin.com/modern/activity/716050972