viernes, 27 de noviembre de 2015

Morning tempo run

Yesterday I took the day off.

This morning I went out with my father at 6:50 a.m. to the conservatory and I inmediately started faster than normal, because I wanted to run faster today in form of intervals or tempo running, I chose the latter.

I dropped my father after the big hill around 500-600s in, then continued my pace solo. Got to the conservatory in 7:05, which is fast compared to most days, but slower than I thought. Anyway, I built from there and did 3 laps corner to corner at that fast pace.

The 3 laps came in 8:49,8:25,8:28, so basically 1 min faster than I normally run, which is a good tempo run, I estimate that to be 1.7k or a bit less for the laps, but I dont know for sure, effort is the most important thing, but I certainly would like to know my time in the 5k. After the 3rd lap I slowed down to a very easy jog to wait for my father, then ran 1:42 back to the conservatory entrance and 7:36 back home very easy to cool down. I did 42:22 for 7.5k or more, so I improved my time in that distance by more than 2 mins and the last 10 mins were a very easy jog, I must have pushed in those 33 mins.

Anyway, I think I ran 25-26 mins for the 5k, but I ll leave it at 26 mins, which is good for me at the moment, but I am slowly getting back into shape eventhough my training has not been optimal. Today was also a confidence booster, because I watned to stop in the middle of the 3rd lap, but then slowed down a bit and felt better, then pushed again, botton line is that I never quit, I kept hurting and pushing till the completion of the 3 laps.

I would like to do this in a flat terrain,because if I ran 26 mins or less with 6 hills, I must be in better shape than in my last 5k race, but who knows, I went out controlled today, and in races I go out like an idiot, believing that something magical can happen on race day.

Good day for running, and I ll run a bit longer on the weekend, it could be tomorrow or Sunday, but `probably tomorrow, Sunday off and 2 hard workouts next week.

Today is the 5k race of the company that my brother works for, this year is not in the shape He was last year, I predict that He will do 23:20-23:40, which is slower than the 21:10 He did last year. I ll be there watching and cheering.

Hope you have a great day!

jueves, 26 de noviembre de 2015

Yesterday`s run

Yesterday I could not blog, so here it goes.... I went out with my friend Juan to the conservatory at 7:10 p.m., a little later than planned, but the weather was pretty good. I ran with him for the first 500s or so, but then started to pull away and got to my normal groove, got to the conservatory in 8:02, and then did 4 laps corner to corner in 10:09,9:52,9:27,9:26.

I felt really good today, especially in the last couple of laps, completed the 50 mins to make sure I ran 8 kms. I am planning to do something fast today or tomorrow, maybe I ll run today or rest, I have planned to run 5 times per week this week.

I have also decided to drop my runs to 5 runs per week, instead of 6 runs, I have seem that when I strive for 6 times for running per week, I end up running 4-5, and I have also realized that I am not a professional runner and I ll never be, so 5 runs a week its a very good balance and if you insert the right intensity there you can reap great fitness.

Another thing, that I want to try is to do strength training in my rest days, I have not decided if bodyweight exercises or gym exercises, but either will do good for me.

Hope you have a great day!

miércoles, 25 de noviembre de 2015

Catching up

Sorry for lack of blogging the last few days, I am having problems with the internet connection, but I hope that those are solved now.

I have been running consistently and feeling pretty good.

Sunday I was out with my brother and father at 9:30 a.m. We just stayed up late watching the boxing fight that I did not like between Cotto and Canelo. This time I did 4.5 laps taking the outside of the conservatory when its closed, this is the first time that I do that but I was running with my brother, I prefer the corner to corner route, I felt good but the heat was strong at that time of the day. I did around 42-43 mins, dont know for sure, because I was not wearing a watch.

Monday at 6:00 p.m. I headed out to the conservatory in 7:30 and did 4 laps corner to corner at a very controlled pace, but the pace was good, splits were 9:58,9:40,9:40,9:38, then completed the 48 mins. Felt really good.

Yesterday (Tuesday) I headed out at 6:30 p.m. with my brother to the conservatory, but I decided to ditch the watch once more, I was feeling good and my brother was feeling tired, so I dropped him early, did 4 laps corner to corner and then bought some water and back, for a total of 51:56 according to my brother who was wearing my watch. I dont know about splits, but the pace was good and I was feeling pretty strong!! Almost 9k I would say!

Hope all of you are good!

sábado, 21 de noviembre de 2015

Morning run

Today I was up before 7 a.m. and at 7:30 a.m. I headed out to the conservatory to do 3 laps corner to corner, what a novelty!! and back home. I got to the conservatory in 7:40 and the 3 laps were 9:58,9:39,9:33 feeling pretty good in all of them, much better than in the evening. From the conservatory to home I accelerated in the last stretch, that has around 450-500m, I did that in 1:56 racing the watch, to get down the 44:40 that I did in that route a couple of weeks ago, I finished in 44:23. The last 1.2k were in 5:57, dont remember the last time I ran sub 6 mins in that loop.

Not the smartest thing to do, but what can I do, I was feeling pretty good because I rested for 2 days, in fact, I should have done a workout today.

The weather was awesome, have not experienced a weather like that in a long time, probably for american people it was a heatwave, but for us, it was fairly refreshing and great, maybe that was the reason I felt so good today, even runnin fast at the end!

Anyway, around 7.5k in 44:23.

Have a great day!

viernes, 20 de noviembre de 2015

Back to the blogsphore

I did not run from Thursday to Monday due to a strong pain in my right ankle as I said earlier, I decided to give it some rest, it was a hard thing to do but the best decision, right now I am pain free and back to my normal running again,

I started again on Monday and felt really good, Monday morning at 9:00 a.m. I went to the conservatory and did 2 laps corner to corner and back home, was not wearing a watch, but I think it was about 35-36 mins.

Tuesday evening I went to the baseball stadium and did laps around the 400s track, sounds a bit crazy, but the track enters the stadium and pretty much the whole track is inside the baseball stadium. I was not wearing a watch either but my brother took me 40 mins there, felt really good.

On Wednesday I ran in the evening at 7:00 p.m. with Juan, We went to the conservatory , I had about 3-4 weeks without going to the conservatory in the evening, this time I dropped Juan within the 500s and I followed my own pace, this time around, I did 4 laps corner to corner but stopped there, it was around 8k total, I took the laps splits : 9:44,9:27,9:22,9:25. Ironically, the fastest lap was the lap that I felt under control, other laps I pushed the pace at times. I finished soaking wet, and was amazed by the humidity, I looked like I just got off a pool!!

I did not run Thursday, I took that as my day off, but Today I decided to rest as well, nothing special, just lazyness, I am not enjoying evening running as much as morning running, but when I was injured , it was impossible to run in the morning, since I woke up limping off bed!! 

I am pain free and feeling pretty good, next month is crucial and I ll try to run sub 25 mins in the Christmas 5k, I do have another 5k in a couple of weeks, but because I have not been pretty consistent in the last few weeks, I dont know what to expect!!

Hope all of you are good and running strong!

miércoles, 11 de noviembre de 2015

Evening aerobic threshold run

Yesterday I took the day off, because when I woke up the right ankle was hurting and I got up from bed limping, not good news, since in the past 3 days I was running normally and thought that the ankle thing was an afterthought. Apparently, it is not.

This morning again I woke up limping and everytime that I get up off a chair is the same thing, is not a big thing when I warm up, but the pain is there. I wanted to do some 1 min repeats, but I am an old runner and I know that I cant push the pain like that, eventhough it gets a lot better when it warms up.

Anyway, I wanted to run today but ran in the evening at 6:10 p.m. I crossed the street and got to the baseball stadium of UASD university, (as I said in a previous post, They have a 400m trail track) and was going to run 20-30 mins depending of my foot, but as soon as I started running the pain went away and after the first km, decided to do 5k, but after 4k, decided to do 8k. On top of that, it was like a progression run, starting slow the first km, but pushing the pace a lot ( according to my fitness of course)  later on.

I did 8k(20 laps to the track) in 45:22, splits per km were 6:07,5:59,5:50,5:48,5:35,5:28,5:24,5:09. As you can see, in the last 3-4k I pushed the pace a lot compared to my last 5k, that was the reason that I tittled the post " aerobic threshold run" or maybe it was an anaerobic threshold run , eventhough that was my easy pace a while back. Anyway, I dont have lactic acid accumlation and I feel just fine.

I must admit, though, that in the last km, I was huffing and puffing a lot and I wanted to push much harder in the last lap, but could not find another gear. both halves were 23:45,21:37, so last 4k were about 1 min slower than my pace in my last 5k pace, not bad at all. But to be  honest, I think, that I am not in 25 mins just yet, too much effort ( but controlled) in the last km today.

In regards to the ankle, it felt fine, but later in the run I could feel a bit, after the run I was feeling it, I ll try to run in the morning tomorrow, if not I ll take advantage of this trail in the evening, because its good to run there when you are injured.

One more thing is that I found that 9 min miles there is not the same that 9 min miles on the road, given that terrain in that track, I think you run slower, eventhough the pounding is much easier.

That is all I got for today, I should have just run slow, but I am stubborn, but hey, I did not do my 1 min repeats!!

Have a great Humpday!

lunes, 9 de noviembre de 2015

Zapping the zero early

Today I was up at 6:50 a.m. and out the door with my father at 7:30 a.m. to the conservatory. My quads still very sore from Saturday, but I decided to take the watch with me this time. We got to the conservatory in 7:52, running pretty relaxed, then did 3 laps corner to corner in 10:11,9:58,9:55, after that my father had 1 lap (7+ minutes) remaining, so I decided to do that lap with him, I only cathched him later in  the lap because when I had finished my 3 corner to corner laps He had started his 5th lap.

Well, that lap I did it in 6:58 running very relaxed, then it was time to get out of the conservatory and head home, did those 1.2k in 6:50. I wanted to push in the last 500s, but thought better of it and decided to leave that energy for the next workout. Anyway, I am still tired from Saturday, my I played it smart since when I started to accelerate and the breathing sped up and forced myself to take it easy again to truly recover.

I did around 8.7k, not sure, but total time was 52:31,my father was a bit back 29 seconds back.

I felt good today, at 30 mins I had a low in energy, but after 2 mins that went again and I felt fine again.

Weather was a bit hot, because the sun was out already. All in all a good way to start the day and the week! I am very greatful that I can run!! Today is a public holiday here so the streets are quiet!

Hope you have a great week!