lunes, 22 de agosto de 2016

Evening Tempo run with brother

Today after work, I wanted to run harder, last week all my runs were easy, so my body was ready for a stress workout,I was not sure what I would do, but I wanted to run hard. Then when I got home, my brother asked permission to take my watch, but I told him that I wanted to use it, but then He said He was doing a tempo run, so I opted to give it to her and to do the tempo with him.

He had planned to run 5 laps in the conservatory at tempo effort, I would just do whatever I could to stay with him, I know He is in better condition, but now I am not so sure, after warming up to the conservatory, so 1.2k or so, We started the tempo, and He started like a bat, I tried to stay in contact, but I just could not, I was just running at an effort that felt confortably hard, if I sped up more than that, it would turn into interval workout, so I just let him go, the gap just was increasing and increasing, I could not take splits because I did not have a watch, but when I was approaching the 3rd lap, I just saw my brother still waiting for me, He gave me the watch and I put it on, I just saw 15:38 in the 3k, and I just did the math to break 26 mins in 5 laps  (5K) in the conservatory  for the first time ever this year (or the past 3 years maybe), I was just getting tired and the heat was very tough, soaking wet at that point, 4th lap came in 5:14 ,20:53 for 4 laps (kms), then I just said 5:06 and I run sub 26 mins, but at that point I was huffing and puffing like crazy, and the legs were heavy already, a fellow runner called Israel was pushing the pace and I passed and He would pass me back, so He helped me a lot to finish up hard in the last lap, I finally built a gap on him and mustered 5:02 for the last km, to finish the 5k tempo in 25:56, had to stop for 15 seconds before starting my cool down lap( did 7:08) + 90 secs to complete my 7.5k run .

Happy with this workout, I have improved my fitness a bit in the last couple of months, finally I could break the 26 mins barrier in the conservatory in the last 3 years (I have done 21:52 for 5 laps there in 2009, but I was a real runner then, lol).

Heat was horrible, but I am happy with the way I ran, I think I have mastered that effort, the tempo just played as I planned.

Now some easy days before stressing again!

Have a great start to the week!

domingo, 21 de agosto de 2016

Another easy run to finish up the week

Yesterday I took the day off, because I had a work activity, so I ran on Friday and rested yesterday.

Today I ran at 7:30 a.m. and ran 7.5k to the conservatory, I felt so good, that I wanted to run more, but the olympic marathon started at 8:30 a.m. so I did my normal run.

I never looked at the watch and did 5 laps in the conservatory, then back home. Splits were: 7:52 to get to the conservatory, then 5 laps in 6:25,6:17,6:21,6:14,6:12,7:01 to get back home to finish in 46:57 for 7.5k.

Weather was cooler than I expected, I even almost move my run to the evening, but luckily I did not, and got it out of the way early.

Felt really good today, and felt somewhat rested, although I still felt sore. I think its normal to feel good after a week of just easy running. I have to get in a couple of workouts this week, if I want to race a 5k in less than a couple of weeks.

5 runs this week, another good week of training!!

Have a great Sunday!

viernes, 19 de agosto de 2016

Another watchless run

I generally rest on Fridays, but tomorrow I do have a work recreation meeting, and We are departing at 8:30 a.m., at that time I am generally running on Saturdays, so I opted to run today and rest tomorrow.

Today I had a course at work and they gave pizza and coke after the course, so I ate around 6:10 p.m. two slices of pizza and two little cups of coke, I dont know how I did not puke during my run.

One hour later (around 7:10 p.m.) I was out running watchless, I went out easy and did 6 laps in the conservatory, then did around 200s more to complete my 7.5k run. I did not feel my best, but my stomach did not bother at all, though I felt a bit tired and not totally recovered, so another easy run had to be in order. However, I I sped up sometimes to compete a bit with some guys, I did not turn my easy run into a workout, but it does not matter since I did not do nothing hard this week, those volleyball games really got the best of me.

Weather was hot, but managable.

7.5k watchless!

Have a great social Friday!

jueves, 18 de agosto de 2016

Easy evening run

I took yesterday off.

Today after work, I headed out just before 7 p.m. to the conservatory without a watch, my brother took my watch, and because I am as sore as hell after those Monday Volleyball games, I decided to run easy once more.

I just ran at an easy pace and sped up one time per lap to test the system a bit, but nothing too crazy, and it was more like a stride than anything. I did 6 laps and 200s or so to complete my 7.5k run. The effort was easy, but most of the run I felt full of gases, I finally loosened up  in the last 1.5 laps. So the it was a good idea to skip something hard today.

The weather was very hot and my shoes were soaked at the end.

7.5k easy watchless!!

Have a great Thrusday!

martes, 16 de agosto de 2016

Morning run

Today I was unsure if I would run because I felt tired, but then I thought better and took advantage of the public holiday, so at 7:40 a.m. I just got out by myself, never looked at the watch, ran 5 laps, incorporated 5 strides in the last lap and in the first 100m on my way home.

Splits looked like. 7:44 to get to the park, then 5 laps in 6:23,6:17,6:18,6:18,5:31 (4 strides), then 7:03 in the last 1.2k to home. Did a total of 46:11 for 7.5k. 15k in less than 13 hours-not a bad training!

Felt very good and easy, but now I am tired and a bit sore in the legs, I ll take the day off tomorrow.

Have a great Tuesday!

lunes, 15 de agosto de 2016

Catching up

Sunday -  I ran with my father at 7:40 a.m., had around 6 weeks that I did not run with him, because He was not in the country. I dropped him early, but I was running at my normal easy pace. I got to the conservatory in 8:00 flat, then did 6 laps in the conservatory in 6:28,6:19,6:20,5:30 ( incorporated 5 strides in this one), 6:09,6:11, then back home for a total of 52:46 for 8.5k. Felt good on this run, but the heat was a bit high!

Today(Monday)- I ran after work at 7:20 a.m. and went out to the conservatory, I got to the conservatory in the 7:40s, then did 6 laps and 90 secs, the laps came like this 6:16,6:07,5:55,5:50,5:50,6:03. 45:38 for 7.5k . I felt good today and the weather helped a ton, it was cool a times and a good breeze, so no an oven weather like the last few days, I had nothing to recover from, so I ran a bit faster than my normal easy pace, but I felt great so I went with it. Then I played 3 volleyball games and now I am tired.

Tomorrow`s morning run is going to be interesting!

Tomorrow is a public holiday here so no work, so the run will be in the morning!

Have a great night!

sábado, 13 de agosto de 2016

Catching up

This is going to be short and sweet. I had not have the time to post.

Thursday after work, I started to run at 6:50 p.m.  and decided to run somewhat fast when I was on my way to the conservatory, as soon as I entered the park I started to increase the pace till tempo pace, and the run basically was a tempo progression run, as the run progressed I decided that I wanted to break the 42:50s that I have been doing in the 7.5k when I increase pace.

This time I looked splits to see where I was at per lap, did not want to over do it, but did want to make an honest effort, did 5 laps and back home for a total of 7.5k. Total time was 41:06, wanted to run sub 41 mins, but I was very tired by the end and did not want to turn this into a race, of course I could have run faster, but not the purpose of tempo runs.

Splits were 7:44 to get to the park, then 5 laps in 5:26,5:21,5:14,5:13,5:02, 6:31 to get home. Feeling better and better at these paces, but of course a lot of work to do.

Friday was an off day.

Today I started my run at 7:50 a.m. and the plan was to run easy, as I was stil tired from my tempo run, did not look at the watch and just ran easy, 5laps to the conservatory and back home to run 7.5k in 46:59.

As I post this I am checking the splits and were: 7:48 to get to the park, then 5 laps in 6:21,6:25,6:15,6:16,6:14, then 7:06 to get home, total time 46:59, feeling good and easy.

Tomorrow is going to be an easy run, and I ll add some strides in there!

Have a great Saturday!