Tuesday Morning Run

Planed on running this morning at 5:00 AM. Guys arrived on time. Decided to run a few hills on Melrose and CampCardinal...

My body was cold during the first mile. But muscles started to get warm on the second mile. Watched vibrated on every mile and we knew how much we still had to go.
We are training for Grandma's Marathon on June 13. But our next race is this Saturday, Dam2 Downtown. I ran this race in 2011, that is five years ago...  I arrived after 46:28 min. Not sure I can do better this time.

Dam to Dam

Lots, lots of people. We stayed at the Courtyard hotel, drove for only ten minutes to Nationwide Insurance parking ramp, but we almost missed the bus. The bus took forever to get to the dam, but it eventually did. I saw that people were placing themselves according to pace, so I found the 8 minute per mile group. Could not find any of my running friends. Race started at 7:00 AM sharp.

Started running and ran into Dusty, my ex-neighbor. Talked for a while and then he took off. I kept running and checking my watch. I knew I was going faster than eight MPM, so I tried to slow down.  I saw Hanna R. and decided to run with her for a few miles. That was a good decision.  Stayed with her for quite a few miles, but then she got behind.  Tried to wait for her, but didn't see her.

Kept going, kep going and kept going.

Garmin: https://connect.garmin.com/modern/activity/789237335

Finished the race in 1 hr 37 min 22 sec.  That was a new PR!  and I didn't even know it! 7:26 MPM. 

Red Shoe Half Marathon

Race started at 8:00 PM. Because of my bad experience almost getting late in the last race, I decided to be earlier this time. Had enough time to park the car and look for people. Saw CB and thought he is a very good and strong runner. Talked to him just before the race. He asked if I was going to finish in 1:25.  I said no way. I'll be happy with 1:40. Race started and decided to run just behind him or next to him. First mile was downhill, so, obviously we were going pretty fast. I stayed with CB for about three mils and then he stayed behind me. I decided to slow down a little bit, because I knew I was going to suffer later.
I ran into BK by Parkview church and talked to him. He said he was going slow because he wanted to save some energy for the first climb. But, it looks like he didn't save enough. Didn't see him again after that. Ran with a short Chinese girl for a while, but she looked like she was also giving up. 

Hawkeye 25K

I went for a short bike ride pacing Karen. Just a couple of miles each way. Got home and decided to shower before the race. Didn't pay attention to the time, and then had to race to Solon!

Thank God I got there five minutes before the start of the 25K at 8:25 AM. Ran to the start line -good warm up. Didn't recognize any familiar runners. They chanted the count down and here we went!

I thought the first mile was kind of slow, but it was actually an 8 minute mile. Passed some runners, thinking maybe they would pass me later. 

The first part was pretty smooth and easy with a pretty view to the lake. Then, some road and some hills. I had a happy face when I saw the spill way.  Ran really fast before we hit the water. Crossed the water and then trail started.  Did I say Trail or hell?
Trail was tough. We arrived to an aid station and then we were told there was a four mile loop in the trails. This loop was shown to be tough and we all were getting tired. Finally, we arrived to the same aid station and then ran in the trail a little bit more before we hit the road.
The road was long and hilly, but finally saw the Solon High School and I knew the end was approaching. Just kept going.

GARMIN: https://connect.garmin.com/modern/activity/743544820

Cancun Spring-Break 2015

Arrived to Cancun on Saturday and went running on Sunday morning. Stayed a week at the Royal Solaris Cancun, which is located on Km 19.5 Kukulcan Avenue. Sunday, we ran south on Kukulcan Avenue. Had to run on sidewalks for about 0.8 miles and then we ran on a bicycle trail. This bicycle trail ran for about 5 miles (my guess). We usually ran for three miles and back. Saw just a handful of other runners and walkers. 

On Wednesday, my right knee was hurting while running. Not sure why. I had to walk/run, mostly walking. Was the pain caused by going up and down sidewalks? I rested on Thursday because I went scuba-diving. Friday's run was a lot better, no pain on the knee!

I changed my diet for the whole week. Tried to have a very healthy breakfast (scrambled eggs) and ate lots of fruit in every meal every day! Tried to stay away from junk food.

Sunday Run: https://connect.garmin.com/modern/activity/725665485
Monday Run: https://connect.garmin.com/modern/activity/725665522
Tuesday Run: https://connect.garmin.com/modern/activity/725665546
Wednesday Run: https://connect.garmin.com/modern/activity/725665585
Friday Run: https://connect.garmin.com/modern/activity/725665620
Saturday Run: https://connect.garmin.com/modern/activity/725665648

Amana Freezer Run 5K

January 24, 2015. 10:00 AM. Go! I heard somebody shouted when I looked at my watch and saw ten o'clock. Pushed the start button on the Garmin and started running. No time to see who was around me. Just go. Wanted to run at sub-seven MPM pace, but didn't know if the Garmin had a screen on the lap pace. Before we got to the first mile I realized this lady Elizabeth was running next to me. I just tried to maintain the fast pace. Then, I was running behind this guy in a sweatshirt and baggy pants. He made me feel like we were just jogging. But we just kept going. Saw this other girl with the blue shirt way ahead of me and impossible to catch. Decided to maintain the pace and maybe she started too fast and would burn at some point --that did not happen. Got to East Amana and turned left and then right. Then up around these street blocks.  It was all uphill, but finally we got to the highest point. Of course, now we were able to take a break running down. Then the long road again. Kept moving as fast as I could. Saw a silo at the distance.  I knew we had to pass the silo before making the final left turn. Kept moving. Nobody was passing me, but the people in front of me were gone. Hard to run alone. Finally turned left and saw the finish line. Sprinted as fast as I could. Saw the clock, and saw time was almost 22 minutes. Tried to finish before the clock hit 22.  Came fourth place in my AG. No medal.

Mile 1	6:58 MPM
Mile 2	7:17 MPM
Mile 3	7:13 MPM
Final 0.1 miles	6:32 MPM

Garmin Connect: http://connect.garmin.com/modern/activity/681447404
Facebook Page: https://www.facebook.com/FreezerRun/timeline
Results 2015: http://fitnesssports.com/Jan.races/FreezerRun/15/Amana-Freezer-Run_5K-%2391CE.html

1000m Repeats

Decided to run in the indoor track last Friday morning with the running group at the Rec Center. 1000 m repeats consisted in about four laps. The idea was to run the first three laps at a fast pace, and then sprint in the last lap. Ran in my new Newton Distance III shoes. I could feel a little bit of pain on my left foot, but it was minor, so I continued running. 

1000 m	4:14 min	6:48 MM
1000 m	4:08 min	6:39 MM
1000 m	4:17 min	6:53 MM

I didn't know exactly how many intervals the group was planing on doing, but three intervals were enough for me. The group did two more 1000's.

I have several goals this year, but the most important one is to stay injury-free. Not really sure how to do this, but I will pay more attention on this. Having two stress fractures last year was just horrible. I don't ever want to have another stress fracture. I am putting my trust to Newton running. I'll stay with these shoes for 2015 and I hope they help me improve my running form and stay injury free. 

Back to Running

Started running again while spending Christmas vacation in Pennsylvania. Started by walking a minute and running a minute. Now, I have been able to run continuously without stopping. However, left foot started hurting somewhat this morning. Time to slow down. 

I am taking Assen diving this afternoon. Ideally, I'd love to get my body in the water and try to do some laps in the leisure pool. 

There is a 5K race in February 24th, the Amana Freezer. Not sure how fast I can run, but it's only a 5K. Need to warm up properly and just run for fun.  Try to pace somebody. 

Discipline

Disciplined people do things based on a plan. They set a goal and follow the plan until they achieve their goal.  I see many disciplined people everyday. I know several runners who are very disciplined. I see them everyday at the HRTC. They show up early in the morning, at the same time, and they train hard. They are consistent. They are achievers. They will accomplish anything they want.

We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort. --Jesse Owens

Christmas Party at Borlaug

The Orff Club played some Christmas songs at Borlaug's gym for all students and parents. It is so fun to listen to these talented kids perform such beautiful music. Sophia is not in Orff Club yet because she has to wait to be on third grade. Sophia had a party in her classroom and watched a movie. 

Friday is our rest day. Karen and I went walking for a couple of miles this morning. No running or elliptical machine this morning. I bet my legs will thank me for that! No wind. Although it was cold, it was bearable.
Fasted this morning and went to the hospital for a blood test. Let's hope my sugar levels are normal. 

Doctor appointment

The Garmin failed again. I tried to get it started, and it kept going from one screen to the next. No way to stop it. I had to put it in my pocket and forget about it. It feels so weird to exercise without it! Went to the doctor for a normal check up.  Lungs are fine. Heart is fine. I'd wish I could say the same thing about my feet! 

Exercised at the CRWC while Assen was diving. Ran/Walked on this programmable treadmill. Walked for one minute @ 18 MM, and ran for 0.1 M @ 14 MM. Feet behaved properly. I hope I can do some running tomorrow at the HTRC. 

Sophia and I learned a little bit about coding.  It was a nice tutorial in the computer.  I hope we can keep learning a little bit more. It would be great to be able to create our own apps. 

Interval Walk/Run

Unbelievable weather this weekend.  Dan said it was older running on the beach in Florida and Oswaldo Lopez showed pictures of Yosemite covered in snow. Didn't know what to wear for the 48 F temperature. I was definitely overdressed. Parked in the commuter lot and walked to Ashton Cross Country. Started my gymboss app and ran 1 min and walked one minute for two laps. Left foot was in pain, but it was bearable. 

I believe some pain on the foot is OK. It was injured and this is hard work for it. But, my body is telling the foot it needs to heal fast because the body needs it. Well, this was the first time in a long time running outside.  I will get on the interval machine this week and give my foot a break this week. I don't believe next weekend will be as nice as this one. I bet we'll be walking in snow. 

Tabata Training

I am starting to get back into running. Very slowly. Since I have been training on the elliptical machine for almost three months, I feel I am getting a better hang of it.  I enjoyed doing the elliptical without holding the handle bars.  Also, once in a while (once or twice a week), I enjoy doing Tabata workouts. Today, I did some warming up for about 5 to 10 minutes, then went as fast as I could (90-100 RPM) for one minute, then one minute rest, and I repeated this ten times. These Tabata workouts are tough, but I really believe they are really good workouts.

Garmin Connect

I rested yesterday. Did only walking in the morning for about two miles.  That was a good rest day. Thursday, I ran on the CRWC track.  Did a little bit of running and walking intervals.  I hope that helps me back into running. Tomorrow, I plan to run on the Ashton Cross Country field. That should be easy on my feet. 

Kirk Ferentz

Kirk Ferentz is the University of Iowa football coach since 1999. Currently, he makes more than 3.775 million dollars per year. He is the highest paid employee in the state. He walks and drives a car like everybody else. No security people around him. No need for that in this country. 

I wonder how different people who make this kind of money has to live in Mexico. Can they walk around wherever they want to? I am very happy to live in this country. Here, we respect each other. We take care of each other. We need to keep this country the way it is or better. 

Ayotzinapa

September 26. 43 missing students. Iguala, Guerrero.
Students are found dead. Burned into ashes.

Last Tuesday of October

My foot is still hurting. But, this morning, it was not hurting as much depending how I put my feet on the ground. It hurts the most if I try to walk on tiptoes. 

Assen stopped practicing basketball, but he is going to try out diving on  Wednesdays. I need to check my schedule and I hope to be able to drive him to CRWC. I could exercise some while he is in diving. 

Leaves are falling off the trees. Autumn goes so fast. 

Run for the Schools 5K

To be, or not to be. To run or not to run. Decided to try to run next to my daughter. Things went just fine. Pain was as bad as when I walk, no more, no less. First mile with family. Second mile thought I could go a little bit faster, so ran with a neighbor. Third mile, I felt I could do even better, so I sent solo passing hundreds of people. Passed the finished line in about 33 min. I really enjoyed the race. No pressure to break a PR, just have fun. 

Garmin: http://connect.garmin.com/modern/activity/615881839

Run for the Schools: http://www.runfortheschools.com/

Hump Day

Had to do some exercise. Went on my bicycle for eight miles. Legs are feeling stronger.  I hope my foot is healing too.  Foot still hurts when I walk. Sometimes it hurts more, sometime it hurts less. 

Garmin link: http://connect.garmin.com/activity/613417953

Weather is getting cold, but it still allows me to ride the bike (waring some layers). 

One day at a time

Foot is healing but it still hurts. I signed up my family for the Run for the Schools 5K race. It looks most probably like I will not be running. One day at a time. Foot is feeling stronger, but it hurts in some weird places when I walk. I know this foot has to eventually heal, right?

Chicago marathon last Sunday was great. I followed Lisa Uhl and Nadia Ruiz.  Both of them did an spectacular job (2:40 and 3:19 respectively). 

Monday October 13 2014

My foot had less pain than usual this morning. That gave me a big smile on my face. Last night, I did some walking on the treadmill (2 X 5 five minutes). I'd like to do some more walking  to strengthen the foot. 

We did a little bit of walking in the woods yesterday. I wore my hiking boots to protect my foot. I believe it actually worked.