Sunday Long Run

Visited Cedar Rapids this morning and met the No-Regret Runners at 7:30 AM. Most of them wanted to run from 5-10 miles. I was planing on running the Half-marathon route.

This is the map for the half-marathon route. Ara described the route, but not sure if anybody was knowledgable of the route. First mile is the slowest one because I need time to warm up. GARMIN

We started running south following the CRANDIC half marathon route. The leading group made a right turn and we splitted. Andres and I ended up running with a couple of gals, Lauren and Mailis. They really pushed the pace. We saw Logan Jones and Barb by mile 7. We speeded up to catch them! We finished running with Logan. He is 12 years old and he is getting faster! Hopefully, we'll see him again before Kewash half marathon on April 20.

Hill Workout

Enjoyed working out with the Iowa Running Company running group last night. The group meets on Thursdays at six pm. We ran south for about 1.5 miles for a warm-up. We arrived to this hill where we did some plyometrics exercises before the Hill-intervals. Did seven Hill-intervals and then ran back to the store.
The hill distance was about 0.18 mile (289 m). It took me between 1:20 - 1:35 min each interval.

I enjoyed having a beer and a salad with some running buddies. Met some new people. It was worth the trip to Cedar Rapids.

Second day of intervals this week. We were able to get some video this time. 

DISTANCE	TIME	PACE	CADENCE	STRIDE
100 m	19 sec	6:50 mpm	168	1.32 m
100 m	17 sec	6:24 mpm	190	1.33 m
100 m	17 sec	6:16 mpm	198	1.41 m
100 m	17 sec	5:52 mpm	197	1.40 m
100 m	19 sec	5:55 mpm	200	1.41 m
100 m	17 sec	5:39 mpm	203	1.41 m
100 m	16 sec	5:32 mpm	205	1.48 m

Speed Intervals @ Track

I feel I am getting slower than ever. For this reason, running intervals at the track is necessary. I'm glad my friend Andres is coming along. We ran 1.2 miles to the track. Did 100 m intervals. The, we ran back home.

Distance	Time	Pace	cadence	stride
80 m	18.3	6:26	168	1.41
100 m	23.3	6:20	176	1.37
100 m	23.0	6:09	185	1.48
100 m	21.8	5:56	189	1.45
100 m	22.3	5:57	191	1.42
100 m	20.8	5:38	197	1.44

Nice to see we tried to do each interval faster. I hope we can repeat these intervals sometime this week. We also would like to go to Solon and run the Thursday Loop this weekend.