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