How to PR a 5K

Saw this great video on how to PR a 5K. Usually training programs focus on half Marathons and Marathons. Also, programs focus on C25K. But this one, is more on how to better your 5K PR.

Session 1   6 X 800 m, run at your 5K pace (3:30 min for 7 mpm pace)
Week 1   120 s rest
Week 2   90 s rest
Week 3   60 s rest
Week 4   30 s rest
Week 5   5K - Race

Session 2
Week 1   10 X 400 m (1:45 min)
Week 2   4 X 1600 m (7:00 min)
Week 3   10 X 400 m (1:45 min)
Week 4   4 X 1600 m (7:00 min)
Week 5   5K - Race

Strides
Run 100 m to 150 m strides after Recovery Runs. You run strides at 90-95% effort.

YouTube
ParkRun Run a 5K for free every Saturday.

Running Rugby Fields/ Running on grass

My Achilles tendon on my right leg has been hurting for months. This injury, Achilles Tendinopathy, is probably caused by overuse, too much running. I have problems understanding how I got injured because I have been running for years. These days, because of the coranovirus pandemic, and not been able to run with my friends, my weekly mileage has seen very low numbers. Kenyan runners do most of their running on dirt roads. Coach Enrique Hernandez says his athletes do most of their running avoiding paved roads.

Interestingly, recreational runners spend most of our running on paved trails. No wonder why we get injured so often. For this reason, I searched for a place to do my running that is not paved. I have been running on the perimeter of two rugby fields. I run 3/4 of the perimeter and walk one quarter. The length I run is about 0.26 miles (418 m) and the length I walk is 0.09 miles (144 m). It only takes me a few more minutes than half an hour to run this distance. These days, I ride my bicycle to the rugby fields. Maybe in the future I could run to the fields to add more mileage. 

Benefits of running on grass:

• Reduces the chances of impact-related injuries
• 17% less pressure on the feet than asphalt
• It helps your ligaments and tendons become more elastic
• It helps you develop better running form
• Your ankles and stabilizing muscles have to work harder

Coronavirus Pandemic and Achilles Tendinopathy

It looks like we are at the worst time in the coronavirus pandemic. Many places are closed. Restaurants work only via delivery. Yesterday, Assen and I were able to get in a Subway to get a couple of sandwiches which we took home for lunch. Not many people around. 

I have been running on the Rugby Field. This morning I too my lawn mower and mowed the trail where I run. I hope more people use this trail. It is only about 0.3 miles long, but it is even better than a track!

Yesterday, I had my first session in the Achilles Tendinopathy case study. I have been asked to do isometric heel raises. I raise my heels and stay like that for 45 seconds with 60 sec rest, five sets. I believe I have to do this for the next ten days.

Shamrock Hustle 6.34K (3.90M)

Race started at 8:30 AM. It was a cold Saturday, as previous years. Two loops in Iowa City. It looks kind of flat, but it is not. Interestingly, first mile is faster than second mile, but not much.  Followed Craig the first mile. Tried to stay with him, but he could not hold the pace.
There was a guy running in sandals.

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RESULTS 2020

CRANDIC Half Marathon Route 2020

Race will start @ Iowa River Landing. It looks like the start line will be the same than the finish line. This is on the paved trail (closed to a water pump).

We will run on the gravel road towards Iowa River Power Company restaurant. Cross the Iowa river and run towards the Dog Park - Peninsula neighborhood.

Turn right after the golf course towards Taft Speedway Rd and turn right again running on the Iowa River Trail. Make a right turn and cross the Iowa River on Park Rd. Cross the street and stay on the trail along the river.

Go under the bridge (to cross Iowa Ave) and then run up the spiral to cross Riverside Dr. Take the trail by Bowen Science Building and the new Pharmacy Building. Pass the old Field House building and take the road up to the hospital ("for the kids way"). Keep running and cross Hawkins Dr. Make a left turn towards Kinnick. Go around Kinnick Stadium towards the Indoor Track. Run between the Recreation Building and the Football Performance Center. Run on the trail that connects to Finkbine Trail. Run on the "Mormon Trek/Coralville Strip Nature Trail." Make a left turn on First Avenue - Mormon Trek.

Stay on the right side and make a right turn on Prairie Meadow Dr (towards HTRC). Pass the HTRC and then take Clear Creek Nature Trail. Stay on the trail. You will see the Ashton Cross Country course. Head towards Camp Cardinal Blvd. 

Before you get to Camp Cardinal Blvd, cross the bridge on your right hand side. Go to the end of the parking lot and make a loop at the end of the parking lot.

Cross the bridge (the one you just crossed) and go back on the Clear Creek Trail. Go all the way to the bridge where you can take the Mormon Handcart Park Trail. Go towards Hawkeye Court and take the paved trail north.

You will need to go up to 2nd St. Stay on the left side and go down on the trail after crossing the creek. Stay on the trail and keep going all the way towards Iowa River Power Company restaurant.

You will need to go up to 2nd St. Stay on the left side and go down on the trail after crossing the creek. Stay on the trail and keep going all the way towards Iowa River Power Company restaurant.

Take the gravel trail back to the Start/Finish Line. You will have ran 13.1 miles.

FreezeFest 2020

Sophia and I ran together FreezeFest this morning. Race started after Mariah Hurley sang the national anthem. We were going very well the first mile, but then Sophia was starting to get tired so I told her we should slow down a little bit. Each mile was slower, but she never stopped. She tried to get some water, but she could not drink it while running. The last 0.1 mile was super fast. She sprinted very fast. I was surprised of her speed. She placed First in her age group (and I placed 5th). 

We stayed after the race and enjoyed eating some chili soup and a sandwich. 

GARMIN CONNECT

RESULTS

Saturday Six Miles Easy Pace

Ran the desired six miles along Camp Cardinal Blvd. Andres and I ran the six miles. There was a short part on the sidewalk that was covered with ice, so we had to be pretty careful. We tried to keep our HR low, but there was a point where it went up to 150 bpm.
Trying to follow the Hansons Advanced Half Marathon training plan. The target race is Kewash.

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