lunes, 23 de mayo de 2016

Not much to catch up

I did not run on Friday or Saturday, Friday was planned, Saturday life got in the way. But I was back in the wagon on Sunday.

At 5:00 p.m. I went out to the conservatory for another watchless run because my brother was using it. I did 6 laps at an easy pace there, and then did 1 stride to test the turnover a bit and for fun. I ran a total of 7.5k. Felt awful the first 3 laps, then kind of loosened up and felt pretty good by the end.

                   This is me and my poor form lol! doing the 100s stride that I mentiond

7.6k or so for the day and 4 runs past week, not what I wanted, but I will take it.

Today I went out at 7:00 p.m. and I did 6 laps plus 90 secs, splits for todays run were 8:05 to get to the conservatory, then 6 laps in 6:27,6:22,6:19,6:12,6:11,5:56. Then 90 secs to finish the what I think was 7.5k in 47:26.

The heat is horrible, I was sweating in the first km like a pig and when I finished I looked like I just went out off a pool. The effort was still easy and I felt good.

I was talking with some female friends there, and they asked with I was doing a monster challenge or something like, those challenges were you clim ropes, walk through mud, etc. I tell her that I dont practice for those thing, but I might try it because you have to vary some time to time. As I post this, I am thinking in doing it. As soon I ll start hitting the gym, maybe those strength contests or ability contest appeal me more, so I might try it. The date that the miss gave me was July 17th. They told me that that is the effort that they are training for.

Maybe I can take up a different challenge besides running.

Have a great night!

jueves, 19 de mayo de 2016

Another mantainance run

Today I got out running at 7:20 p.m. without a watch again, and I just went by feel, wanted to run easy pace, and I ran easy pace, but slightly faster than my normal pace, even sometimes I would increase the pace in the flat terrain without losing form or mechanics, even with the breathing under control. I did 6 laps in that fashion in the conservatory and did some more to complete what I believe was a 7.5k run.

For fun I asked my brother to time one lap, because He said I was running fast, oh yea right!! the result for that lap was 5:42, and I think that it was one of my slowest laps of today, by that point I was starting to get tired, not because of the pace or the run itself, but tired from the day I think. Even, when I finished the run I felt very tired, the walk from conservatory to home was a struggle.

I drank a lot of water when I got home and that seemed to solve the problem because right now the time is 12:31 a.m. and I am still awake posting this.

In regards to the run, I say that it was a good run, felt veyr smooth during the run and felt good, ran 30+ secs faster per lap than my normal easy pace. But as I was telling my brother, its best to run either easy or hard, no in no man`s land. That way you dont improve a lot, dont get me wrong if you do sufficient mileage at that steady state pace, the aerobic development is great, but if you do that on a short run that could be run at tempo pace or can be fractionated in intervals, then its not optimal in my opinion.

7.5k at a good clip without a watch!!

Have a great night!

miércoles, 18 de mayo de 2016

Yesterday`s run

Today I did not run, I took the day off. Yesterday I decided to run watchless and get out with my brother from home,  I did 6 laps total and a bit more, and since my brother was including 10 x 20 secs with 40 secs rest, I decided to get after him, I did not planned that right away, but I just increased the pace and went with it, I passed him surprisingly, and I finished the workout ahead, I am not sure about the distance or recovery since I was not wearing a watch, but the pace felt smooth and the distance was just right so that I did not accumulate lactate. I was somewhat tired with 2 laps to go, so I increased pace, yea! sometimes you feel better running faster.

It was good to leave the watch at home and do some strides fartlek running! I was soaked at the end, and the overall pace was not that fast, certainly much slower than I thought, I just know because my brother did 45:xx for 7.5k, and as We were running pretty much the same pace, I was a tad faster, I think I did not get sub 45 mins. Anyway, good workout to practice turnover!!

Have a great night!

lunes, 16 de mayo de 2016

Zapping the zero

Today after work I headed out to the conservatory, and ran 6 laps there, mentally felt a bit longer, the later I run, the longer the run feels, not sure why? anyway, I just ran at an easy effort today without looking at the watch during the run.

But the splits were 8:08 to get to the conservatory, then did 6 laps in 6:26,6:13,6:15,6:12,6:10,6:04. Then ran 90 secs to run 47:20 for  what I estimate is 7.5k. Felt good and easy today.

Have a great week!

domingo, 15 de mayo de 2016

Steady state run?

Today here is Presidencial selection day (I dont know if the name is correct in english). I headed out to my run at 5:40 p.m. to the conservatory. I already could feel the strong heat and humidity, I was sweating even before starting.

I never looked at the watch today, but I planned to do a faster than easy pace run,so 1 lap easy, 2 laps faster than my normal easy pace, 1 lap normal easy pace and 2 laps at tempo effort for a total of 6 laps and back home would total 8.5k.

Got there in 7:49, then 6 laps in 6:23,6:03,5:48,6:23,5:19,4:57. That 4:57 felt like 4:37 or my interval pace, the effort was intense, but controlled, then from the conservatory to home I ran faster than easy pace, to complete the 8.5k in 50:11. Last 1.2k in 6:52.

I continued at a strong easy pace the last part of the run to see how fast I could recover without doing a recovery jog, so from the fast pace I went to slightly faster than easy pace.

I am not in bad shape, but those paces sub 5 min per km are costing me a lot of work.

5 runs this week!

Have a great Sunday!

sábado, 14 de mayo de 2016

Easy peacy

As I said yesterday I did not run Thursday and Friday, but was back at it this evening. I headed out later than planned, but the run was enjoyable and quietly, not much annoying cars.

I headed out to the conservatory at 6:20 p.m. and got there in 7:56, then did 5 easy laps and came back home. Splits were 6:28,6:23,6:19,6:25,6:11 and back home in 7:05 to finish the 7.5k in 47:21. Never looked at the watch during the run, was totally on effort.

I even thought about doing the last 3k at tempo effort, but I was not feeling at the top of my game, so I continued the run easy and finished feeling good.

Have a great night!

viernes, 13 de mayo de 2016

Catching up

Tuesday- I ran with my coachee Virkin, and I wanted her to run a 5k PR so I was going to pace her to do sub 29:45 for 5k(5 laps in the conservatory) which is very doable for her. I told her that We were going to run sub 31 mins, but in the back of my mind I planned to run each lap sub 6 mins (ub 30 mins for 5k). So We warmed up for 10 mins, then We did 5 laps, the splits were: 6:07,5:58,5:56,5:55,5:13, I finished in 29:11 and She finishd in 29:28, after the firs lap I wanted to speed up a little bit, but without causing too much pressure on her, I told her to follow me in the first 3 laps and run as She pleased in the last 2 laps.

By the last lap I told her to ran with all She had left, She built a gap on me in the first 400s of the lap, then I matched the gap and accelerated to motivate her, the last lap She ran it in 5:28.

I am happy for her, but I advised her a couple of tips since She does make a couple of mistakes spending unnecesary energy.

After that We did 2 laps for cooling down and called it a day after 8.3k.

Wednesday- I wanted to run very easy and ran with Juan. I did not take splits, but for 7.5k or a bit more I did 52 mins. We started the run very slow and gradually increased the pace, by the couple of laps I was running at the slower end of my easy pace range.

Felt really good and easy on Wednesday. Juan did 6.5k or so, last week He did less than 3k, so He was much better today.

Thursday and today (Friday) I did not run, because I ate out with some friends and these days I am not running in the predawn, just because I am not used to it anymore, so I rested instead, lazy I know, but I am planning on running 5-6 times per week, so missing two runs and running in the weekend equals 5 runs so not a big deal!

Have a great Friday!