domingo, 7 de febrero de 2016

Mini tempo run

Today in the evening at 6:00p.m. I headed out with my brother to the conservatory to do our tempo run, He was going to do a tempo run of 5 laps  (5k), and I was going to do a tempo run of 2-3 laps (2-3k) depending on how do I feel, of course I wanted to do 3 laps intead of 2.

We warmed up easy to the conservatory and then did 1 more lap easy before starting the fast portion, I let him the watch since He was going to run longer, I tried to stay in contact so that We could have similar splits.

The workout started and after around 300s He went ahead and I tried my best to hang on and not to lose contact. The first lap passed and I felt good, but the second halp was not that good, because my brother stopped  cold after just starting the second halp after that I did not have a rabbit and I had to battle it out myself.

The third lap came and I basically slowed down to a jog, continud that way till the half way or so and then accelerate again to finish the 3k in 15:17 , splits were 4:52 ,5:54 (9:46),5:31(15:17). Then did 2 more laps for cool down in 7:09 and 6:34, then ran 1:30 to finish in 46:xx for 7.5k. Oh yeah, Danilo gave me the watch  when I passed him after the first lap, but I could not put it so I grab it with my hand.

All in all, I felt a lot of satisfaction after the workout, is  good to run hard and push your limits. I will keep doing this, of course I wont race as promised, but maybe later I ll break that promise, but honestly, my times are pathetic right now to race. Anyway, I feel happy because I am heading the right direction.

Next week, I ll try the mirador route where the route is flatter and I ll sure go down sub 15 mins, that puts me in a very good position to get down sub 25 mins in the 5k.

The weather was a bit hot but very cloudy!

Have a great night!

sábado, 6 de febrero de 2016

Easy does it

Today in the evening at 6:10 p.m. I got out watchless to the conservatory to run easy again to prepare for my mini tempo tomorrow. I did 6 laps there and the last lap was in 6:08 because my brother gave me the watch for the last couple of laps, but I only could measure the last one. I was running pretty easy, but felt awesome, maybe I should have done the workout today.

The weather was great there and I felt great, I hope that I can carry that on to tomorrow morning.

7.5k in around 47 mins or so, so very easy, but not that slow that I lose biomechanics  or form, easy enough to give me the adaptations. As long as I accomplish my goal in stress workouts, pace on easy runs dont matter much.

Have a great Saturday!

viernes, 5 de febrero de 2016

Easy run with a friend

Yesterday I took the day off.

Today after work I headed out with my friend/client to run with her. At 7:10 p.m. We went out to the conservatory at a very easy pace (her pace), and We did 5 laps in the conservatory in 7:15,7:10,7:02,7:01,6:57 and back home for a total of 53:12 for 7.5k. The pace was easy for me, but this is the first time that She does 50 mins without stopping and She looked great and strong, so I see a lot of good things coming.

I think She can run sub 60 mins on April when there is the gatorade 10k. I ll make sure She does the best she can.

Have a great Friday!

miércoles, 3 de febrero de 2016

Post work fartlek

 When I got off work, I felt tired, but on my way to home I even toyed with the idea of skipping the workout and stay home " resting", as soon as I got home I motivated myself and I went out to do my planned mini fartlek.

At 7:05 p.m. I went out to the conservatory warmed up for 1 lap (2.2k total), and then did 6 x 1 min fast with 1 min recovery in between. then I ran easy the rest of the way to complete the cool down, 5 laps total and back home and 7.5k in the bag.

I felt somewhat heavy during the workout, and I did not feel particulary well, It was not as fast as other times, because I wanted to do it controlled, plus my 3k race pace or so is not that fast right now, so I think the effort level was spot on.

During the cool down I felt very good and loose, when I got home I felt renewed as if I had not worked for the day, that is the magic in running. When you are focused on a workout, your mind just switch the day mental tiredness and focus on the task at hand.

Fartlek done! Hope you have a great Humpday!

martes, 2 de febrero de 2016

Easy run

Yestereday I took the day off, because I got home very hungry from work, opted to eat instead of running.

Today after work at 7 p.m. or so, I headed out watchless to the conservatory at an easy pace preparing for a workout tomorrow, I did 6 laps there and finished there. I ran easy for the most part, but surged at times because another runner was provoking me with surges , everytime I caught him, He pushed away, the competitive juices got the best of me eventhough I said several times that today`s run was an EASY RUN, I hope that  that indiscipline dont pay off tomorrow.

Yea! I  won the battle, but you dont win battles in training, you have to give that effort in races, yea, bla bla bla, I did the exact opposite today, but you got to enjoy your running right?

7.5k watchless!

domingo, 31 de enero de 2016

Morning mini tempo?

This morning I was out with my father at 8:00 a.m. to the conservatory, the plan for today was 2.25k warm up + 2k sub 10 mins ( dont know what pace is that in my actual fitness shape)+3.25 cool down, that is a total of 7.5k.

So got there in 7:42, did another lap easy in 6:37,then changed gears for 2 laps in 4:49,4:54, the first one felt fast and a bit tired, the second one, felt slower, but my breathing was louder than a simphony of Bethoven, I tried to control it, but I could not do anything about it, within 2 seconds the simphony came. After those 2 laps I just put the watch on time of day, since the work had done, did 3.25 cool down (2 more easy laps and back home) for a total of 45:52 for 7.5k.

I was surprised with the total time, because the cool down was very very easy. I felt good overall, and that is much faster than my current 5k pace,but I knew deep down that I could do sub 10 mins, the plan was to do it in the mirador that is flat, but I dont like going to the mirador after 7:30 a.m.  the traffic just starts to bother me.

Felt happy and good because I had ages without doing sub 5 mins on more than 1 lap there, total time for 2k (2 laps( was 9:45) and that terrain is hilly, the mirador is flat, but Lets not over analyze things and leave it at that. Nex stress workout will be on Wednesday or so. Runs till then will be easy.

Another thing is that the weather was great, a cool breeze, maybe that was a factor on why I ran so fast:)

5 runs this week once more!

Have a great Sunday!

sábado, 30 de enero de 2016

Early morning run

Just after 12 hours of my last run, I laced my shoes once again to tackle the conservatory once more to do the same all route. At 7:30 a.m. I went out to the conservatory and did 5 laps and back home, today I did not finish there as oppossed to when I finish there.

Again took splits but never looked at them, I just ran what felt easy and I checked the data at home, I finished the 7.5k in 46:09,  slow, but that is my easy pace right now. Splits per lap were 6:18,6:08,6:07,6:04,6:05 and back home in 7:06.

Weather was good and I felt good, but feel a bit tired overall, but other than that, just an easy run. This afternoon, the girl that I coach will run her first 5k in less than 2 months, so compared to me that is frecuent racing. In the last 5k, She did 30:13, but she stopped several times in the second half, so at the beginning of January, I designed her a program, and  today She should run sub 30 mins at least, but I think She can run sub 29 mins. Anyway, in 3 weeks of training you dont get a lot of benefits since this is a long term sport, but as long as She stay motivated  and hungry to improve, that is good.

She should see a big improvement, when She starts adding stress workouts.

Tomorrow I ll do sub 10 mins in 2k in the mirador, as I said, I ll divide my runs easy or hard, not a combination of both tha physiologically wont get you much better.

Hope you have a great Saturday!