jueves, 6 de diciembre de 2018

Getting better

Yesterday I decided to skip the run because I was very sore, I looked like a 100 year old guy. I was sore from head to toe. I slept a lot yesterday and today so I could recover as best as I could since tonight I gotta work again.

However, today at 6:15 p.m. I ran with my brother in the park close to home, my brother would do a 1 min fast, 1 min slow fartlek, and I would do just an easy 35 mins run.

The first lap I crossed in 6:18 very slow and very sore, but as the run went on I felt better and better and never looked at the watch till the end. Finished 6 laps in 35:23, so I increased pace as I warmed up, felt much better by the end but the effort was still easy. The hard workout comes tonight at work.

Weather was good and felt pretty good once I warmed up.

Have a great Thursday!

miércoles, 5 de diciembre de 2018

Zapping the zero very tired

I worked Monday and Tuesday midnight, I rested on Monday because I was very tired from work and took the day for sleeping and preparing for the next day of work. On Tuesday I was very sore and 7tired, slept  hours when I came to work and at 7:30 p.m. I get a run in with my brother in the park near my home. I was very sore in the whole body, but I dont want to lose a lot  of the fitness that I have creted, so I ll run easy for the month that I ll be in that demanding job. It would be foolish to do hard workouts outside of the work stress.

I did 6 laps in 34:55, but completed the 35 mins. We started very slow, but in the 4th lap my brother wanted to do one lap fast and I increased the pace as well and I was trying to run as relaxed as posible, but my whole body was sore, but in the end of the lap I had passed my brother, but eased in the last few meters and We finished together for that lap in 3:58 for around 900m, I finished more tired than when I  do 1000m repeats in the Turia, but it was due to  the work fatigue, after that fast lap, I did 2 easy laps to complete 35 mins.

It feels good to be running, but I have to be honest the current job is more tiring than running 100 times. Anyway, its temporal and I am looking at it one day at a time.

No work last night nor tonight, so I Will run tonight and tomorrow night before work, need to take advantage of off days to rest and to run, and to look for another job.

Have a great day!

lunes, 3 de diciembre de 2018

The easy continues

On Saturday I ran in the evening at 6:50 p.m., I ran again on the park close to my home. I ran alone this time around. I ran 8 laps at an easy pace for a total time of 45:39, completed the 46:05. Negative Split ( first half in 23:03, second half in 22:37), I only looked at the watch in the first one, halfway and finish time. Felt good and the weather was fine.

On Sunday, in the morning I watched the Valencia marathon which was a total blast, the elite races was very interesting and I had the privilege to see Tsegaye Kebede live and running an outstanding 2:05:20 for 4th place.

In the eveing, at 6:30 p.m., I went out again to the park, and the plan was to do 8 laps again. First lap came in 5:45, halfway in 22:39 and finish in 44:55 (the 8 laps, but again completed the 46 mins), so a bit faster than yesterday but at the same easy effort.  Weather was great, around 14 degrees.

So 5 runs for the week, which I feel good about.

On that same night at 9:40 p.m. I had to head for my first day of work, I thought that it was going to be physically demanding job, but I fell short, its a non stop thing for hours and hours. You get 30 mins rest, but the other 8 hours are in constant movement. Very tiring job, so my running Will have to take a back seat in the month that I Will be there, which is a shame because I was in great shape and improving, but I have to make it that way, if not I ll break myself down. As I said earlier, other priorities are more important than running.

I took the day off today, I got from work at 11 a.m., ate something and sleep some till round 5 p.m, with interruptions of course, its difficult to sleep continuously during the day.  Tonight, off to work again, but  I am off till Thursday night, so that free time I ll get advantage of day to run.

I hope things improve for me and I can train like the past weeks/ months.

Have a great start to the week!

sábado, 1 de diciembre de 2018

Easy week

This week has been easy running wise, because I have been in a recruiting process of a job, The contract is temporary, but something is something and I Will do save some money. It Will also open the doors to the job market here in Spain, since I dont have job experience here in Spain.

Anyway, probably for the job duration I wont be able to get in a lot of hard runs and not train as disciplined as the last 3-4 months. This is just a hobby and job and make money is a priority for me right now. I ll still run, but the workouts and long runs Will have to take a back seat in the mean time or maybe not! The job is very physical and the shift is at night so that is the reason that I maybe put the hard running in the back burner.

Monday I took the day off, because I went out to eat with my brother and We just ate a lot of chicken, no biggies, just switch the rest day from Tuesday to Monday, so started the running week on Tuesday.

On Tuesday, at 6:00 p.m. I went  to the Turia Park already dark and went to the "Churchill" in 16:30, to be honest I thought tht I was going way faster, but no biggies, it was just a recovery run. I ran 45 mins for the day.

On Wednesday I had planned to do 400s repeats at my normal time in the Turia, but at 1 p.m. I received the call from the company telling my that I was one of the selected people (I was happy!) and have to fill a security course in that evening, I received the course at 4 p.m. or so , started at 5 p.m. because I saw that the duration was 4 hours and I had to go the supermarket, went to the supermarket and then I was all focused on the course, the course took me around 6 hours, but I got it done! As you can imagine, I did not run that day , so no repeats.

I decided to just do this week easy but keep the consistent running going. On Thursday, I was not in the mood to the Turia, so went I went downstairs to head to the Turia, I decided to go to a park nearby my home, so I did not have to walk 25 mins to the Turia and 25 mins back to home, its true that is extra exercise, but sometimes ( and its the beauty of running) you want to start right away and dont waste time commuting to another place to run there. Anyway, each lap has around 900m, but you dont get interrumpted by traffic , the terrain is good, is pretty much dirt and the views are good. After 3 laps you are on autopilot. I just did 8 laps and finished in a time of 46:02. laps at an easy effort took me around 5:40- 5:45 per lap. The weather was very good and I felt fresh and great. Kept the effort easy.

Yesterday (Friday), I got from the training and 3 something pm and ate lunch at almost 4 p.m. I told my brother about the park that I ran on Thursday and He agreed to meet at my home to do laps in the park. I had walked more than 40 mins in the morning to get to the industry, so I thought that I would be trashed in my run.

I just ran with my brother for the first 30 mins (4 laps in the park I think, We were going slower than yesterday since it was his first run back after the Varicela and We kept the effort easy). After He stopped, I took off my watch and gave it to him and said record my time for the next 3 laps since I Will do it faster, tempo run pace or so. I felt pretty good and the weather was great, so wanted to finish faster, thats the thing of running 2 hard workouts per week, that when you dont do them you feel fresh.

The times for the next 3 laps accordint to my brother were in 4:22,4:18,4:03. In the last one I wanted to run sub 4 mins, at the same effort or without going all out, but in the second half of the last lap I really increased effort and in the last 100m I did really kick in (without losing form). Anyway, finished in 43:36, but kept running easy till 46 mins. I dont know the exact pace per km, but all 3 laps were sub 4:50s and the last one I think sub 4:30s. Felt good, and today as I type this I am not sore nor tired. Those workouts put me in very good shape, but as I said earlier, job and making money are priority, in the end , running is just a hobby that you cant just allow to get ahead your head.

This evening I ll run again the park as I am running alone, Will kept the effort easy and Will run 45-50 mins. Tomorrow night I start to work, and tomorrow morning is the Valencia maratón where my brother and I Will be expecting. I ll run in the evening just before work.

I think running is much enjoyable, when you are working and have other priorities, but its also true that when you are working hard, you just want to run easy to destress and dont have the motivation to run hard structured workouts. At least, that has been the case for me, and that is the reason maybe that I have not improved for years in my working years.

Enough rambling!! Have  great weekend!

lunes, 26 de noviembre de 2018

Solid week of training, Weight and Diet

On Saturday I ran at 4:50 p.m. and I had planned a 5k tempo, trying to run faster than the 24:56 that I ran 2 months ago or so, but at an easier effort, but really wanted to get sub 25 mins for 5k.

So I warmed up 15 mins, and included 4 x 50m strides after the 10 mins to loosen up the legs. Then I was ready to go, right off the bat I wanted to run sub 5 mins per km, so the first 200s were run in 57 seconds, right where I wanted to be.

Tried to kept the same effort , 1st km came in 4:49, which is 24:05, I thought that I should stay at that pace and then at the end speed up to run sub 24 mins, but the initial plan was to run sub 25 mins, and this was a tempo run, not a time trial. I think it it felt more like a time trial than a tempo run but, oh well!!

I crossed the 1600m in 7:44 and 2k in 9:40 (4:51), I thought that I would have slowed down, I did , but only 2 seconds, then kept the effort and pace and hit the halfway point in 12:02.16, then I turned around, and the plan there changed I wanted to try to run sub 24 mins, crossed the 3k in 14:27 (4:47), if I kept running like it I would get it, but the 4th km was tough, I tried to maintain my effort, but I crossed the 4k in 19:23 (4:56, too slow), and I was tired already, I could have run a race effort and run sub 24 mins, but that was not the goal, because if the goal would have been a time trial I would have gone out way faster, anyway, I tried to kept my effort and pace and remember the last Interval of my intervals and that really gave me confidence. I was huffing and puffing  in the last 200m, but I tried to increase pace a Little bit without sprinting nor losing my form, I finished the 5k in 24:04.34, almost identical as the first half. Last km was in 4:41.

I am happy with the result, but I would have liked to run sub 24 mins. However, this is my fastest time in training since 2014 almost 5 years. I am really happy with the way I am feeling and the direction my running is taking. I am improving nicely and feeling stronger every week. I am hitting times that I had not done in years!

Cool down for 12:30 till the wáter fountain, around 9k+ for the day.

Yesterday ( Sunday) I thought that I would wake up very sore from Saturday`s effort, but I did not, I woke up just How I do normally field the day after a workout, I even could run that workout again, of course it was going to be way harder physiologically.

The plan for Sunday was to run 80 mins easy and thats what I did. This time, however, I would only look at the watch int he first km, at 6k and 12k, to not stress about splits, I would just run easy at whatever pace my body felt like going while still going easy.

First km came in 6:51, and I started pretty slugish, so that was a good sign. 6k came in 38:16 and the 12k came in 75:49, so I negative Split the run 43 seconds, so second half came in 37:33 feeling confortable, after 12k,completed 80 mins and called it a day.

I felt better today than last Sunday, maybe I am adapting to the duration of this runs and today it did not feel so long as past weeks. I was a thirsty at the end though, eventhough the weather was in 20 degrees or so.

Solid week of training, 6 runs and feeling pretty good!!

This morning I went to the Gym with my brother, but not to exercise, just to weigh myself, according to the scale I was at 80.5 kgs, which is 177 pounds, that means that in the last 4 months I have lost 20+ pounds which is amazing, and that might explain how good I am feeling in my runs. The last time that I had such a weight was 5 years ago. Again, I am happy about that!

Of course, after I leave Guadalupe I knew that I would lose weight, since I would cook my own food, and would eat way less food that I was eating ( it was "free" there), so when there is free food I personally cant undereat. However, I thought that I would not be able to get back to this weight, but everything is posible!!

My diet is simple: Rice, Pasta, pork meat, cheese and Ham whole wheat bread sándwiches, peanut butter, tuna ,eggs, spinach,tomatoes, milk and chocolate powder to mix it with milk at breakfast. So I think that my current diet is balanced, to some it might look bored, but it Works for me and it has kept me in a very good shape. Of course, the key thing is to control portion sides, I have decreased portions significantly and dont stuff myself anymore. However, that changes when I go to the free buffet, that is the only place that I stuff my face these days.

I only drink diet soda, in the past years I have been addicted to regular sodas which contains a lot of calories thus increasing weight. These days I really enjoy diet soda and does not contain a single calorie.

In the last 4 months, I only have drunk around 5 beers, which is almost nothing for me, Kicking alcohol out of my life has helped a lot in the weight departament, I have thought about quitting completely, that does not have any Benefit at all.

I am not working at the moment, so I wont spend my money on alcohol. and giving it a Deep thought I think I am not spend any money on it when I am working. Maybe I Will drink the occasional beer in social situations, but thats about it.

That pretty much sums up my current diet!

This evening I ll run easy to recover from the weekend!

viernes, 23 de noviembre de 2018

Two recovery runs

On Thusday I ran at 5:00 p.m. and did a recovery run. Went to the Churchill in 16:15, then ran to the opposite direction till the watch read 30:30, then turned around and completed 45 mins. Felt good and easy. Pace was around 6:30 per km.

Today I had planned to run early in the morning, with early I mean around 8 a.m., that is early for me these days because I go to bed very late and at that time (8 a.m) is not totally clear to see. Anyway, when the alarm went off at 7:30 a.m., I woke up but it was raining, so I went back to bed, and woke up at 11:15 a.m, that is very late and that has to change, I am going to bed past 2 a.m. though. Here in Spain, there is no way that I can go to bed early, have to make the habit though!

As soon as I woke up at 11:15 a.m., I drank wáter, got dressed and headed out to the Turia Park. I started running there just before 12 p.m.? and headed out to the "mirador" , no Churchill today, turned around when the watch read 22:40 and back, got the the starting point in 44:45, but the plan was to keep running home till 50 mins. When I had 50 mins, I stopped, but I was only 1k off my house, so that mean less walking to home, which was nice since I was thirsty. The weather at midday was 13 Celsius which was night. Felt pretty good and the pace progressed till 6:20 or so per km.

Felt good to run in the morning. That opened up the Schedule for other things such as cleaning the house, it was my turn this week, and I never seem to find the Groove to do it, but with the morning running really you dont have excuses.

Another reason that I ran in the morning was that I want to run in the morning on the weekend, its  very boring to run in the evening on the weekend, especially when my brother is not around. To be honest I have always felt better running in the morning, but the real problem is to wake up to make it happen.

Felt good on these recovey runs, tomorrow something harder!!

Have a great Friday!

jueves, 22 de noviembre de 2018

Intervals: 5 x 800m + 3 x 200m

Yesterday it was Interval day, the plan for yesterday`s was not very clear even on my way to the Turia Park, I could not decided between 800s repeats or 3k at 4:30-4:40 per km plus some more. I finally decided for the 800s.

I started my run at 4:55 p.m. warmed up 15 mins including 4 x 50m strides to loosen up the legs. I felt pretty good at the end of the warm up. Then the plan was to do 5 x 800s with 400m jog rest in between and some 200s (with 200s jog recovery) to practice fast finish in races.

The goal was to do them controlled and then hammber in the last one, I think that I am running faster than I should because technically speaking I am running them at around 3k effort, and I think those repeats are done between 3k - 5k race pace to reap the full benefits.

The 5 x 800s were in 3:34,3:36,3:34,3:33,3:20. I felt pretty good for the first 4, then in the last one was huffing and puffing a lot, pretty much gave everything I had in that one. My brother critizice me becusae there is a lot of difference between the slowest and the fastest one, but the plan was to really hammer in the last one to see if I could beat 3:20, which was the fastest I ran on my last 800s workouts around 3 weeks ago. Anyway, I rested 400m easy between the 800s and then did 3 x 200m in 44,44,44, very even and felt pretty good on those. Recovered for 200m between each one. After the 200s, I walked 100m to catch my breath and then started my cool down, which was 12:33 or I would say 1.8k or so.

I did 11k total for the day counting on the recovery, warm up, cool down. You cant believe how fast the time passed by when you run various efforts in the same workout. As opposed, to Sunday runs where you run easy for 80 mins, it kinds of boring and you have to have a lot of patience, but that is a part of training I guess. I cant even imagine running 2-3 hours at that pace, but hey this is an aerobic sport after all.
 Weather was in 17 degrees Celsius so no windbreaker.

All in all, happy with how my training is going and how good I feel. This evening Will be an easy run.