4X800m

Track Day. Ran a mile for a warm up. Three 100m sprints before 3 X 800 m.

distance	time	pace
1 mile	10:44 min	10:44
100 m	25.0 sec	7:22
100 m	22.7 sec	6:55
100 m	21.4 sec	6:30
800 m	3:46 min	7:40
800 m	3:42 min	7:23
800 m	3:44 min	7:33
800 m	3:49 min	7:42

Thursday Loop #2

Set the alarm clock for 3:30 AM. It took me a few minutes to decide if I should run or just stay in bed. I read Andres text message saying h was going to stay home. Decided to go running.

I arrived a few minutes before 4:30 AM. There were two cars in the parking lot before me. More cars started to arrive.

Ran with Shawn Kmetz, Michael Price, Bret Williamson, Andrew Gray, and Meghan McLaughlin. I guess I am forgetting somebody...

They were running 'slow' for them, but it was a pace I could hold for a few miles. My HR was between 140 and 150 bpm (Aerobic Zone/zone 3). I have been running on zone 2 (endurance zone), so I knew this was unknown territory for me. This time I brought my headlamp.

Crossing the spillway was not too hard this time, but water was freezing cold! Most probably, this is one of the fastest times I have ever crossed the spillway. Everybody crosses it as fast as they can, that is the secret. I started walking some after I crossed the spillway. This last part of the loop is the hardest. It was also very difficult to see the trail in the dark. 

So much fun!

GARMIN CONNECT

Workouts Variety

I believe I need to add some variety to my workouts. I have been doing Low Heart Rate running for a couple of weeks. Yesterday, I added four 110 m intervals at the end of the four miles. Today, I decided to run some hills. The dirt road was a perfect route to do the hills. I started the GPS watch at the low side and stopped the watch at the highest point. It did not work the way I was expecting. Next time, I will leave the watch on the whole time.
The Low Hear Rate runs are between 120 - 135 bpm. Aerobic training works at this heart rate zone. It's also called the endurance zone. We are supposed to build endurance when running at that heart rate. I feel very comfortable running at low heart rate, that's for sure.

Sunday Long Run

I have been feeling tired and stiff. However, it motivates me to go run with people. I drove this morning to Cedar Rapids and met the No-Regrets Running Group. There were more than a dozen runners, even though the weather was kind of creepy. They forecast showed snow, but it was more like light rain. 

I started running at my own pace, but later I was able to lead the small group. I was thinking about running about six miles, but Tom was planing to do eight or ten, so I decided to join him and not let him run alone. That was a good decision. I enjoyed talking to him most of the way, and then we both pushed our bodies the last couple of miles.

I think I might feel tired because I was not eating well, not getting enough sleep. But, I want to improve in my running. I know I just can do certain amount of exercise. So, I think I can go for a walk... I just don't want to sit all day long watching videos. 

Swamp Fox 10K

Race took place in Marion at 7:30 AM. I registered on line days before and picked up my bib number and chip the morning of the race. It was a little bit cold, but I thought about running with just a shirt. My strategy was to follow Craig and pass him. Interestingly, this time Craig was far away, so I had to push my pace for three miles before I caught him. This was good because I ran a fast race. Then, after I passed him, I never looked back and thought he was just behind me, so I tried to keep the pace as much as I could. Apparently, this is a PR for my 10K races! 46:00 min flat!

GARMIN-CONNECT
RESULTS Swamp Fox 2019

TNT in Iowa City

Picked up Sophia from her Cross Country practice and then went home and waited for Andres. We ran from the house to the track and did 6 X 800m with a lap walking in between.  800's were challenging but we completed the six comfortably.

GARMIN CONNECT

Maraton CDMX 2019

The Mexico City international marathon was this morning. The male winners were:

🥇 Duncan Maiyo 🇰🇪 (2:12:50)
🥈 Girmay Birhanu Gebru 🇪🇹 (2:16:14)
🥉 Amanuel Mesel Tikue 🇪🇷 (2:16:28)

The female winners were:

🥇 Vivian Kiplagat 🇰🇪(2:33:27)
🥈 Paskalia Kipkoech 🇰🇪 (2:34:07) 
🥉 Pamela Rotich 🇰🇪 (2:38:14)

These are amazing times considering the altitude of CDMX (2,250 m/7,380 ft). 

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