martes, 29 de noviembre de 2016

More Catching up

Thursday - Easy run in the conservatory, 7.5k in 46:22. Felt good, but kept the effort easy. This time I ran alone.

Friday - Rest.

Saturday - unplanned rest, left the run for the evening and life got in the way and I could not run.

Sunday -  I ran in the morning with my father at 7:30 a.m., and We ran into a light down pour and the weather was good also. Total time for 7.5k in 48:25, felt good and easy today. 4 runs that week! I wanted to do 5 runs, but as I said on Saturday life got in the way.

Monday  -  I had planned to do 3 x 1000m in the conservatory with paused rest in between, I warmed up 2.2k easy (1 lap in the park) and then I started the 1 lap repeats, splits were 4:22,4:25,4:22, I got tired a lot and I thought that it was going to be easy with the 3 mins walking in between repeats, I think that way is harder, ouch, that owrkouts really hard and I had a sinphony with my breathing. At least the splits were consistent, after the workout I did around 2 more miles at an easy pace, feeling good by the last couple of laps.

Today I did not run, because I think I am getting the flu, I am caughing a bit, We will see how I wake up tomorrow. Tomorrow if I run, it will be an easy run before doing 400s repeats on Thursday. So yeah! I think its time to throw some intervals, my anaerobic conditiong is very bad, I was breathing very hard at 4:20 /km pace. nad that was almost my 10k pace years ago. A lot of work to do! Total distance was 7.5k in yesterday`s run.


Have a great night!

miércoles, 23 de noviembre de 2016

Catching up

Monday I ran after work with my friend Adelino, We did 6 laps in the conservatory for 7.5k total. splits were 6:23,6:17,6:15,6:10,6:05,4:18. In the last one, I thought that i was going faster, but I felt good. No sore legs the next day so I must be improving. 45:20 for 7.5k.

Tuesday was a rest day.

Today after work again, I met Adelino in the park but He was doing 5 x 1 lap (1000m), He did 3:40--3:50 for all of them, He is a beast.

I got to the conservatory in 6:33, then I had planned to do 3 laps sub 15 mins and see what kind of effort I had to put in to do it, I decided not to look at the watch till the end, I felt good, tired, but under control. Splits for those 3 laps were 4:56,4:53,4:53, spot on!!, then did 2 more easy laps in 6:16 and 6:19 those laps felt like walking. Then 90 more secs to complete the 7.5k in 43:30.

I think I am in shape to run sub 24:15 for 5k, not what I hope, but of course much better than the 25:50s that I have been running in my last few races. The key for me is to trow some quality on a regular basis to get confortable running at those paces, I need to be more structured, but given the work load, I am running as I feel, but I make sure to run some quality during the week eventhough the mileage is very low.

Have a great Humpday!

domingo, 20 de noviembre de 2016

Morning Easy run with my father

Today I woke up at 6:40 a.m. and headed out with my father at 7:30 a.m. with my father to the conservatory, with a good weather.

I was feeling good but decided to take it easy today, We ran together the whole run talking  and I took splits but never looked at them till the end, thought We were slower than We actually were.

Splits were 7:47 to get there, then 5 laps in 6:27 6:23, ,6:19,6:12,6:06 and back home to finish up the 7.5k in 46:42.

Effort is the most important thing here and We both ran easy.

5 runs to finish this week and glad that I could run consistently again given all the work lately!

Tomorrow I want to run in the morning, We will see if I can really make it!

Have a great weekend!

sábado, 19 de noviembre de 2016

Nice easy morning run

Today I woke up at 6:00 a.m. but did not go out till 7:00 a.m. to run with my father to the conservatory, as I rest yesterday , I was feeling somewhat fresh and I got out at a very good clip, getting there in 7:31, I was surprised with that split, my father was a bit back and I never ran with him again till the final 1.2k because I waited for him in the park before going out.

After getting to the park I did 5 laps there, 1 lap easy, 2 with a goal of sub 10 mins, and 2 more easy, splits for laps were like this: 6:20,4:54,4:44,6:36,6:00, finished the 7.5k in 43:39.

I was happy with the splits in the 2k segment, but I did not feel very good in the breathing, was way too high, even though the pace did not feel that hard or fast, effortwise I was not at my peak. However, things have improved a lot, but I need to start doing longer tempos again.

I perform well in the morning, the downthing for me is waking up, but I ll have to do it on weekday runs too, I find that I am too tired after work and hungry, in the morning I feel fairly good and the weather is generally better early in the morning.

I ll have to see how that play out.

Have a great Saturday!

viernes, 18 de noviembre de 2016

Easy run with Adelino

Wednesday I took the day off.

Yesterday at 7:30 p.m. I went out to the conservatory with my friend Adelino and I was so sore that I could not run fast as He suggest, He wanted to do 400s repeats, but I was sore and I wanted just to run easy. After almost 3 laps together, He decided to do 6 x 400s, and I continued my way to finish up my easy run.

I did 6 laps in the conservatory and in the last lap I did 5 x 100s strides feeling very heavy and sluggish, that lap came in 5:35 though, I did my 7.5k in 46:51 or so.

I felt good at the end and the weather was very nice. Adelino did good in his repeats, from 88 to 78 secs the 400s, He looked smooth and fast.

Today I took the day off again and I ll run both days of the weekend to complete my 5 runs this week.

Have a great Friday!

miércoles, 16 de noviembre de 2016

Another fast couple of laps

Yesterday I again  ran with Adelino ( the spanish runner friend), today I wanted to do a couple of fast laps or do something fast, that is why I started the run very slow , We kept it very easy, and after 1 lap easy in the conservatory, I took off, yea right!! I sped up and He followed me with easy, I decided to do 2 laps to see what time I could muster, I was not all out, but close, 4:29 in the first hard lap, then continued, I knew that I decreased the pace , but no that much and my breathing heared like a Bethoven melody. 4:51 for the 3rd lap, for a total of 9:20 for 2 laps (2k).

I was a bit dissapointed with the way that I ran those 2 laps, the difference in time was huge, I would have felt happier if it would have been the slower split first and the faster split later.

Anyway, then I did 2 more easy laps, I took the splits for the easy laps but its not worth mentioning, in the 6th lap,Adelino was going to run at his pace and I was going to try to run another hard lap, I took off with him, but I only lasted 250-300m, then I continued the lap easy to finish up in5:40 and finish the 7.5k in 45:40. Adelino ran his lap in 3:34, He is a beast and He says He is out of shape!

Today I decided to rest and I am a bit sore from the couple of fast laps, I have to say that Monday`s run was not that easy, and maybe I would have performed better with more recovery because I threw a fast lap on Monday also.

Anyway, I am happy that I can throw laps sub 4:55 with relative ease.

Tomorrow is going to be an easy day, I need to structure my training better to get the most of my hard days.


Have a great Humpday!

lunes, 14 de noviembre de 2016

Zapping the zero

Yesterday I could not run becasue I have a friend coming over, so DNR. The past week I only ran 3 times, not the worse frecuency, but not optimal either.

Today I went out running at 7:20 p.m. with my spanish friend Adelino, We got to the park in 7:39, and then We did 6 laps in the conservatory, I was not feeling the greatest, but not bad either. Splits for the 6 laps were 6:13,5:45,5:53,5:43, 5:47 and picked it up in the last one to finish up in 4:44 and 43:50 for 7.5k or a bit more.

That 4:44 felt faster than that honestly, but given that I am running less frecuenty lately, I am making sure that my runs are not completely easy. Probably tomorrow I ll speed up some again!

Good run to start the week!

Have a great week!