TNT-2

Felt very sleepy and right quad was hurting. Decided to run with Kathy. We ran this loop with some very tough hills. Kathy ran this loop instead of doing the speed workout. But, I saw Jim and Stacey and ran an 800 m with them. Then, I decided to keep running intervals with them. I was surprised of how fast both of them are. I ran out of gas in the last interval (200 m). This group of people are very nice and excellent runners!

800 m	3:25 min	6:59 MPM
800 m	3:28 min	7:02 MPM
800 m	3:32 min	7:09 MPM
400 m	1:33 min	6:31 MPM
300 m	1:02 min	6:01 MPM
200 m	0:42 min	6:17 MPM

GARMIN CONNECT

Canon EOS Rebel T3

Glad to have my camera back. I have been taking several pictures and trying to learn how to use the manual mode in the camera.

I am looking forward to tonight's TNT in Washington High School. My right quad has been hurting, which is strange. I've never had quad problems before. I hope all I need is a good warm-up.

Tuesday Night Track (TNT)

Drove to Cedar Rapids and found Washington High School's track. Arrived just in time.  I decided to run the warm-up on the track. Bruce told me I needed to get there at 5:30 PM and warm-up with him next time.

100 m	21.4 sec	5:50 MPM
100 m	20.2 sec	5:24 MPM
100 m	19.9 sec	5:25 MPM
200 m	42.1 sec	5:35 MPM
200 m	46.6 sec	6:08 MPM
400 m	1:35.3 min	6:09 MPM
200 m	43.4 sec	5:44 MPM
200 m	41.2 sec	5:24  MPM
400 m	1:42.8 min	6:41 MPM
200 m	45.4 sec	5:52 MPM
200 m	39.7 sec	5:02 MPM
400 m	1:36.4 min	6:23 mpm

Ran with Craig and Stacey the intervals. I was surprised to see how fast they were in the 100 m intervals. Interestingly, they did not have the same speed in the 200's and the 400's. 

Totally worth the trip. 

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.