Tuesday 400s repeats

Ran with Andres as usual (4X400s). It is dark when we started running. Maybe not as cold as last week, but ground had sand and was kind of slippery. Left leg is bothering me, particularly by the crotch. I hope I can get better soon. Tomorrow, I run with the young guys @ WeRun. Thinking about running with the second group.

400 m	1:37 min	6:30 MPM
400 m	1:37 min	6:30 MPM
400 m	1:37 min	6:30 MPM
400 m	1:44 min	6:58 MPM

Enjoyed the weekend with Sophia. Drove to St Louis for her gymnastics meet. She did really well, probably better than last year.  Got some footage of her.

Meet Me in St Louis -2019 LINK: https://youtu.be/KyYl2WVYbBo

Meet Me in St Louis -2018 LINK: https://youtu.be/suSjwrzX-Lo

Friday

I have this pain on my left leg that is bothering me. I don't know when it started, but I know it's been there for several days now. I tried to stretch and rest the leg and everything. I am not sure what works and what doesn't.
I was able to run some three miles this morning with Andres. Pace was not that bad -under 9:30 per mile. I'll try to monitor this pain.

Tuesday -- 400s repeats

Looking forward to running a few 400s this evening with my friend Andres. Curious to know our chronos. Preparing for the Amana Freezer 5K (January 26).

400 m	1:40 min	6:42 MPM
400 m	1:35 min	6:22 MPM
400 m	1:28 min	5:44 MPM
400 m	1:33 min	6:14 MPM

I am happy with the chronos for today's intervals.  Less than 7:00 MPM is pretty good for me. Let's see what happens next Tuesday when we do intervals again. I plan to run with the WeRun group tomorrow evening.

Monday - Rest Day

Ok, rest day is necessary. No running today. Maybe some other exercise. Flexibility is highly needed.
Yesterday, Andres and I ran Thursday Loop. I made a short video of him after the run.

Thorsday with Andres - January 6 2018

I also learned about Brad Barton. He has a world record on the mile for runners at 46 years old. He is also a motivator and a magician. Very interesting video -very motivating.

Third Day of the Year

Have been rowing two miles/day at CRWC. I had this pain on my lower back, it makes it hard to move my left leg...  I hope it goes away, I just need to add some flexibility exercises, I guess.
I registered for Amana Freezer 5K, January 26.
Didn't feel like running today. I even thought about riding the bicycle. The day was nice.
Thursday. I thought about going to run the Thorsday Loop, but I went out last night and went to sleep late. I also went running with the WeRun group at 6:00 PM (thanks to Adam, Kathy, and Steph for running with me). So, I was tired this morning.
I hope I can join the Thorsday Group next week. I should put it on my calendar.
January 11th is a track-meet I'd like to go.

Over 40 miles per week

For the last three weeks, I have been running over 40 miles per week. I am feeling a bit tired, but I will probably not run so much next week. Weather has been kind to us so far. But, I still go hit the treadmill once in a while. Today, I did 8 one-min speed intervals. They felt good.

NewBo Half Marathon

Couldn't be prepared as much as I wanted for this half marathon. Ran three miles on Monday, six miles on Wednesday, and nine miles on Saturday. Miles on Saturday didn't go as well as planed either. Had to walk/run a little bit. The objective was to finish in 2 hr 10 min or less, more like 2 hrs flat.
Race started at 7:30 AM after listening the American anthem. Ran conservatively the first mile and had almost no pain on my abdomen. That was a good sign. Tried to stay ahead of the 2:10 pacers and could see the 2:00 pacers about 100-200 m ahead. Two young women wearing blue tank-tops were pacing the two hour group (Danielle Wangness was one of them). They looked very fit and they were talking to each other for most of the time.

I ran with the help of my friend Andres Fajardo. I had to stop running and had to walk after mile 10. But, I was able to recover fast and continue running. I tried to walk as minumum as possible, just enough time to get my feet recovered. Feet were hurting (wonder how I can fix that... sandals?).
Finished under two hours. Felt happy with the chronos, thinking I did not have enough training.
I have been alternating running and bicycling. It seems that by doing this I can recover well from the runs.
Now, I need to recover and get ready for pacing Omaha's Half Marathon on September 16th.