New World Records 1 hour

2020 Diamond League in Brussels, Belgium held an event where two world records were broken. Mo Farah, a Somali-British runner went for the one-hour record held by Haile Gebrselassie. 

This record was broken on March 30, 1991 by Arturo Barrios in Le Fleche, France, running 21,101 m. The same day he broke the 20,000 m record too. It was not until 2007 that Haile Gebrselassie broke Arturo's record on June 27, running 21,285 m. 

Mo FARAH ran 2,330 m (13.25 miles) in one hour. He had three pacers and a light showing them the world record pace. 

Mo Farah's pace was 2:49 min/Km (4:32 min/mile). He had to run each lap in 67.75 sec. Very impressive run!

YouTube Video

YouTube Full Video Men's One Hour

YouTube Women's One Hour

Tuesday Night Track

July 7th, 2020. One mile warm-up. Speed workout.

Distance	Time	Pace
100 m	19.8	5:21
100 m	18.7	5:19
100 m	18.9	5:10
200 m	40.0	5:29
200 m	42.7	5:42
200 m	46.4	6:19

GARMIN-CONNECT

Our First Trip to Alabama

Forty two years ago, on a day like this, June 26 (1978). A group of students from Mexico traveled to the US to live with American families for a few weeks as part of the Experiment in International Living. These "experiments" are life-changing experiences. Not only for the students, but also for the family hosts. Young teenage students experience what is like to live in a different culture and speak a language different than their mother tongue.
I traveled with a small group of Mexican boys and girls. We flew from MEX airport to HOU airport. Then, traveled by Greyhound bus to New Orleans. We enjoyed the opportunity to hear some New Orleans jazz and see what Bourbon Street looks like. My American family was the Al and Pauline Pugh. My siblings were Rusty, Rachel, and Robby. They had a ranch-style house and a beautiful swimming pool in their large backyard. Grand Bay, Alabama was very hot that part of the year. Swimming everyday was great. We all enjoyed having swimming parties.
We visited places like Dolphin Island, Pensacola, FL, and one day we even visited Mayor Lambert C. Mims of Mobile, AL and we became honorary citizens! I made some very strong friendships with my neighbors and also with families of other Mexican kids.

My family and I kept in touch for several years. I went back to visit them and they also came to Mexico. It was a lot of fun and a great unforgettable learning experience. I practiced my writing letters everyday with several friends from Alabama. I never imagined this experience would shape my life the way it did.

Former associate UI professor accused of breaking no-contact order

A note appeared published on The Mighty 1630 KCJJ on December 7th, 2019. This is really what happened.

I went for dinner to Panda Express on the address mentioned on the paper. This happened on Sunday, September 15th, 2019. Of course, I did not have any knowledge that BEATRIZ OFELIA GALLARDO was working in the establishment.  Her Temporary Residency papers expired on October 2, 2019. She is a Psychologist and a former Professor in Mexico. Why was she working as a cook in a Panda Express? She owns three properties in Mexico City. She had her own private practice as a psychologist in Mexico City.  It makes no sense that she continues to work as a cook and washing dishes in this country.
I asked for my food and sat down.  A young girl who worked in the establishment came to my table and told me I should not be there because BEATRIZ OFELIA GALLARDO was working there.  I apologized and told her I did not know that. I took my food and went home to finish it.

On December 1st, I went to the CourtHouse to pay child support for my children from my previous marriage.  I was told there was a warrant for my arrest and I could not leave!  They took me to jail and I had to spend the night in jail.  I was bailed out with $4,000 dlls.

Sometime in March, there was a hearing for my case. The prosecutor ANDREA JENSEN recommended for me to serve jail time. Really?  why? for going to Panda Express? Not exactly. Because I went to the place where BEATRIZ OFELIA GALLARDO works!  Yes, ok. I get that. But, I had no idea she worked there. I did not see her and I did not go with the intention to see her! Oh, ok, I get then Ms. ANDREA JENSEN. The system is made to screw up people, no matter what. To get their pockets empty and get the white people rich. Ok, got it! I do not need my PhD to see this.

Concurrently, I was accused for violating Probation. therefore I had to go to court again for that.

A "negotiation" with the prosecutor ended up in me paying a fine for $725 dollars. In my country, where I was born, and the one I decided to leave because of all its corruption, that "negotiation" is called bribe. Yeah, humans are all the same. Yeah, there is also corruption in this country. But, the "civilized" people call it differently.

I had to go to jail for seven days.  I had to pay a fine. Really?  for going to a fast food place?  I never saw BEATRIZ GALLARDO. I do not want to see this woman ever in my life. She has done so much damage and she is so evil that she does not deserve to be even in my thoughts (not to mention in this beautiful country).

The legal system in this country is broke. I am so sorry this happens to innocent people.  I believe the system was created to put money into the pockets of some white people. I feel very sorry for these times.  I hope and pray the system changes. Not for me, but for my children.  I hope they do not go through any of the suffering I have gone in my life in the past two years.

Here's the Transcript of the Note that appeared on KCJJ:

12/7/19

Iowa City Police say a former associate professor at the University of Iowa violated a no-contact order by entering a business that employs his ex-wife.

According to arrest records, 57-year-old Horacio Fernando Olivo Hernandez of MacBride Drive entered Panda Express on Highway 1 West just after 8pm on September 15th. Police say Olivo Hernandez’s ex-wife works at the restaurant, and his visit to the establishment was caught on security video.

Olivo Hernandez was accused of physically assaulting his then-wife at the couple’s home in January of 2018. She also claimed her husband belittled her by making fun of her job, her poor English-speaking skills and her then-17-year-old daughter. He also allegedly stole her identity and citizenship papers, which UI Police later recovered.

Olivo Hernandez was charged with Domestic Abuse Assault Without Intent Causing Injury. He reached a plea deal and was given credit for time served. Court records show he has since faced other no-contact order violations and stalking charges.

Olivo Hernandez was an associate professor in the Department of Pharmaceutical Sciences and Experimental Therapeutics. He is no longer listed in online UI directories.

Tuesday is Track Day

Rode my bicycle to the track.  I tried to do some speed workout, so I decided to do a few 100 m intervals. Best chronos were under 20 seconds. Hmm... we will see what happens in one month...

GARMIN CONNECT

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.

GARMIN-CONNECT

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.

Garmin-Connect

Kent Park

The Hansons plan called for 6 Miles Easy for today. I decided to check Kent Park. Found the trail was covered with ice and it was hard to run on it. Each loop is about 1.41 miles. I was able to do three loops (4.24 miles).
Hansons plan calls for three hard days, and four easy runs. I have been learning about doing more easy runs, and do not try to run hard all the time. It makes sense to me. This plan has to work. I hope I can improve my times in the next FreezerFest run (February 15).

Hansons Coaching Services

I found a couple of training plans from Hansons Coaching Services. I'd like to follow the Advanced Half Marathon plan. It looks like it calls for six days of running per week. Sunday is the long run, and Tuesdays and Thursdays call for a hard workout. The other days are supposed to be easy runs. 

This morning I went for an easy run (even though is Thursday). It was easy to go slow the first mile, but then, I immediately speeded up.  I need to control my speed and learn to keep going slow on easy days. I will work on this.
Tuesday is normally speed workouts in the track and
Thursday calls for some miles at HM pace (it should be 7:45-8:24 mpm for me). 

Beginners Half Marathon

Advanced Half Marathon

Sophia's Running Chronos in XC 2019

Here are some of the official XC chronos for Sophia in 2019 (7th grade). She is twelve years old. She will do track in the Spring and hopefully keep running next year. It might be nice for her to know her chronos when she raced at twelve. 

DATE	TEAM	SITE	Time	Pace
Sept 26, 2019	Regina	Kickers	15:16	7:38
Sept 16, 2019	Iowa City JH	Kickers	15:58	8:02
Sept 24, 2019	Muscatine	Muscatine
Oct 1, 2019	West	U of I course
Oct 2, 2019	City	U of I course	14:21	7:10
Oct 10, 2019	Eastern Iowa Middle School	Noelridge Park
Oct 19, 2019	State Championship	Ankeny	14:34	7:17

Hill Repeats 5 X 400

I like to run on Hawkeye Park Rd. The course is 0.5 miles long, but I like to run the quarter that goes up hill about 40 ft elevation. I was able to do five repetitions today, and it looks like each time my repetitions were faster! I also decided to run in my Newton shoes with open toes!

I find it very interesting to see how high my hear rate goes when I run uphill! I suppose that is really good exercise for my heart and also for my legs!

GARMIN CONNECT

Amana Freezer 5K

Another year of Amana Freezer 5K. Race started at 10:00 AM. Arrived early to pick up my bib number and chip, and most importantly run a one mile warm-up (very slow).
This time, the strategy was to try to run the first mile at 7:30 mpm (second mile at 7:15 and third mile at 7:00). It worked for the first mile, but actually, it was too fast. I couldn't even hold that pace for the second mile. The avg mile pace was 7:47 mpm. At least, I kept the pace below 8:00 mpm and bettered my time from last year's race (7:57 mpm).
This time, not surprisingly, Craig got first place running at 7:30 mpm. Andres got second place two seconds ahead of me. Actually, it is very hard to keep a pace in the second mile because of a tough hill around 1.5 mile. I was very impressed with Mariah Hurley (42). This runner was ahead of us all the time and we just couldn't catch her! She was running about four seconds per mile faster than us.
I noticed a toe in my left foot started hurting when I was walking to my car after the race. Not sure if it's a stress fracture. Decided not to run for a few days until the toe feels better.

YouTube Video
Race Results
Garmin-Connect