miércoles, 1 de julio de 2015

Mini short intervals

Yesterday I did not run, decided to rest because the shin was bothering me, so I played it safe. Today I felt pretty good in the evening and went out for a run, and I I planned to do some fast short itervals today. I am not running a lot so I need to take advantage of each run and burn as much as calories as possible especially today that my lunch was not the healthiest.

Besides that I was feeling a bit down so I needed to release all that tension running fast. I went out to the conservatory with a very good breeze in 7:47, yeah when the weather is cloudy I tend to run slow eventhough the effort suggest the opposite. Did 3 laps there, 1 lap easy and then when my watch marked the 15 mins I started my planned workout, 5 x 1 min with 1 min easy, completed the 3 laps and went back home for a total of 5.5k in 33:12. The cooldown pace was pathetic.

During the repeats I felt good but was huffing and puffing very hard, and people only stared at me because the high noise of my breathing. That means that I am working I think! I felt really good, the pace was not the fastest because I felt very heavy, but the effort was there and that is the most important thing. I suspect that I  burn a lot of calories given the effort and the after run sweat.

All in all happy to have run fast, the shin did not bother at all during the intervals, I must be crazy,but I think that running fast helps with the overuse type of injury.

Have a great humpday!!

lunes, 29 de junio de 2015

Zapping the zero with some tempo kms

Yesterday I took the day off to not force things. I went out running today at 6:10 p.m. to the conservatory and the shin was bothering a bit, but after 300s it was just fine( not 100  % though), I got to the conservatory in 7:38, then did 1 lap in 6:09, then sped up for 2 laps, wanted to do some fast laps today to test the legs and to burn more calories, I am reading a running and weightloss book and I was motivated to run faster today. Laps were in 5:18 and 5:10, probably physiologivally that is my tempo pace right now, although some time ago that was easy for me, but the past is the past, I need to concentrate in getting back to my old form and weight. After the fast couple of laps, Jose joined me for one more lap and I did that in 5:58 eventhough the first half of that lap was very slow as I was trying to recover from the previous 2 laps. After 4 laps I ran around 70 more seconds to complete around 5.5k in 31:40.

I felt really good because I could run faster today and challenge myself a bit, running the same pace every day do nothing to improve your fitness, so that was a confidence booster even if it were 2 laps. The shin in those faster laps did not bother, dont know if it was because I was so focused in the effort more than the shin, or the change in stride helped a ton. I am starting to believe that oversuse injuries are related to running the same pace everyday.

5.5k in 31:40.

Need to keep things in check as I dont want to go backwards with the shin.

Have a great Monday!

sábado, 27 de junio de 2015

Decent run

I thought about resting today and running tomorrow morning, since I am not running in the morning these days, did not want to risk tomorrow´s run if I can run today.

This evening at 6:30 p.m. I headed out to the park and was thinking to run 5.5k once again, this time the lap splits were 6:07,6:05,6:00 and back home to complete the run in 33:11, so a decent amount faster than yesterday.

The shin behaved, I could feel it, but I can run with short/quick strides nicely.

This week I ran 4 times, even if short runs I am happy with that because that is the most that I have run in the last month.

Have a great Saturday and don´t drink too much!


viernes, 26 de junio de 2015

Much better

Yesterday I rested, because as you know I am trying to recover from my shin.

Today at 7:30 p.m. I headed out to the conservatory to do 20 mins, so 1 lap and back home. Man, I was so pissed off before heading out the door and it felt so good to be out there running, that I did 3 laps in the conservatory , laps were 6:11, the second  did not look at the watch, and the last one in 6:01 so I am running at my normal pace feeling really good. Did 5.5k in 33:34.

Felt a bit tired, but really good, I love the endorphins and love being out there, the shin bothered me but it was quiet managable, so I am heading the right direction.

Have a great Friday everyone!

miércoles, 24 de junio de 2015

Short night run

Today I had a friend visiting me in the afternoon/evening so I thought of moving my run to tomorrow morning, but I dont know, I was eager to run so I headed out to the conservatory at 8:10 p.m. this is the latest that I have run here, I think I ran at this time when I visited Spain 7 + years ago. It felt really good, the heat was not that hard eventhough I was sweating a lot before the 1 km mark. The shin hurted like a m$%#f#%"#rr but I am keeping doing 20 min runs. I did not carry the watch today since my brother took it, but I went out to the conservatory , did 1 lap and back home, maybe around 21-22 mins just to enjoy what I love.

I started this run limping, but then improved a bit, but I could feel a lot of pain at times, the thing that I noticed is that in the steep hill it did not bother me, that is because the pounding is not too great I think. Nonetheless, I am very happy to have gotten a run today even if it was short.

No excuses to run, you can squeeze 20 min runs when you dont have much time, time constraints was not my problem, but a lot of people complaint about lack of time. Always time to whatsapp, facebook, and social media, but not too much exercise. Ha! but that is a debate for another time.

Have a great Humpday!!

martes, 23 de junio de 2015

Short easy run

Yesterday I rested. To be honest I thought that I would rest for the whole week, but then I thought that I need to keep running so that I can lose some calories and not get crazy staying at home " resting", I have decided to keep the running short so that I can reap some aerobic adaptations. Plus Ryan Hill, the owner of hill runner and an acomplished runner that I have known for almost a decade, suggested to keep the running 10-20 mins duration and to do exercises for the calf and for the shin, I ll do just that. I really enjoy running and I really enjoy outdoors exercise.

Today at 6:10 p.m. I went out to the conservatory and did 2 laps there to complete the 20:10. Got there in 7:33 and did 2 laps in 6:10,5:58. So I basically ran at my normal pace. I felt good, but the right shin was obviously bothering me. So a lot of 20 min runs as long as this shin takes it.

Glad that I ran!! Its a gift that We must feel greatful and proud of.

Today I fellow exerciser in the park asked , How do you have so big and strong legs(calves and tights)? Well, that surprised me, I told him that I have been running for a lot of time, but the running is the partial reason, since genetics plays a big role into that. I have known a lot of runners that have been running for years and have chicken legs. Its a combination between running and genetics, but I think the genetics beats the running part. I have to admit that my legs are bigger due to the fact that I am a bit overweight (around 195 pounds), but I tell you that I have that weight and you would not believe me, that is because I increase weight even in all parts of body. I must be thankful for the compliment, so I think is a gift to have strong legs when others want it so badly even  when they exercise legs alot.

Have a great Tuesday!

domingo, 21 de junio de 2015

Cross training

Well  I have decided since I can´t  run normally, that I ll get back to the gym and lose extra fat and keep some of the musle while getting stronger. I did a gym session today did Biceps and back,then did one lap in the Casa España which is around 960 meteres or so in 6:20 hurted a lot but thought that is better to run a little to burn fat than to rest, rest did not work for me a lot, but logically I cant run more than 10 mins with this injury, maybe the gym stuff is good for a change.

Hope everything is going well with you, will try keeping running the minimum to get the blood flowing.


Have a great Sunday!