lunes, 24 de abril de 2017

Easy recovery run?

This evening I could find a groove where it was not raining, so at 6:00 p.m. I headed out to the conservatory at a very easy pace to recover from yesterday`s session. However, this run was anything, but easy.

I was super tired, and the calves felt very tight, it seems that this rainy weather and the high humidity really get the best of me. I only felt better in the last lap and on the way home where I could loosen up a bit. Just put the watch on time of day and did not take splits, I knew that this run was going to be difficult.

 I finished the 7.5k in 49:28. I dont remember the last time that I ran that slow in 7.5k, but anyway the effort was there, and those repeats really taxed my system.

Tomorrow I ll rest, as I do have 6 days in a row running, which a lot for me. On Wednesday I ll try a longer run, its been a while since I have run more than 9-10k, so I ll give it a try, this is an aerobic sport after all.

Have a great start to the week!

domingo, 23 de abril de 2017

Feeling better:400s repeats

Today I woke up feeling a bit sore, but hey, I had been running pretty easy for the last couple of days, so I had to do something harder today, so I opted with my A plan to do my 400s repeats eventhough the roads were completely wet.

I went out with my father to the mirador, and when I ran the uphill  I am usually dead and my calves screaming because of the tightness, today I felt really, good  and realized that it could be a ver good day, from km 2-3, I did 4 x 10-15 seconds pick ups. Not mile pace, but a bit slower.

Warmed up 3k to the mirador in 18:56, stopped a bit, laced my shoes, the workout planned was 6 x 400s with 200s jog in between,  and I decided to not look at the watch during the workout and see the splits post run at home. That is what I did, 1st repeat, fell under control, no that fast, but effort was there, 2nd repeat felt a bit harder, but still under control, 3rd and 4rd I was feeling it, but still not struggling, on 5th and 5th repeat, I tried to relax for the first 200s and really increased effort in the last 200s, I was getting pretty tired after the 4th one, but I had the strength to complete 6th repeat, as opossed to last week where I did 4 repeats and was dead.

I think that the body found its own rythm, and after the first one it automatically put its own effort, so the 6th repeat could be completed at the desired effort.

After the 6th repeat, I walked a couple of mins, since I was huffing and puffing, then the 3k cool down to home started, 19:20 for the 3k cool down.

As I was drinking water at home, I looked at the splits for the first time and they were: 1:45,1:45,1:43,1:45,1:47,1:49. Pretty even splits, but as I suspected, in the last 2 repeats I was tired. A lot of work to do, but at least the effort was there.

Although I got a lot  of work to do, I feel happy, because I felt strong and felt good overall, that is a good sign!

Very rainy day and it seems that I will stay at home once again!

Have a great Sunday folks!

sábado, 22 de abril de 2017

A couple of easy recovery runs

On Friday eveining at 6:30 p.m. I headed out to the conservatory and did 5 laps easy, finished 7.5k in 47:17.

On Saturday Morning I went out with my father at 7:00 a.m. or just before, to the conservatory, but He was a head right off the bat, He built a gap and never I could bridge it. I just ran pretty easy to get ready for tomorrow`s 400s. Did 5 laps in the conservatory.

I finshed the 7.5k in 47:03, while my father finished in 46:40. I dont know but I am feeling sore, my quads are killing me , dont know the reason, I cut the tempo run short, and the pace was pretty slow to accumulate lactic acid in the muscles, then after 2 days pretty easy, the soreness is there, but anyway, I ll hit my 400s tomorrow, or least I ll start the workout, I wont be stupid either if things dont click.

I think the heat has to do with that, too hot even on rainy days.

Have a great Saturday!

jueves, 20 de abril de 2017

Tempo run Failed

Today I ran at 5:50 p.m. or so, I wanted to do a tempo run of 4 laps in the conservatory at 5:20 per lap/km. That sounded very managable for me, heck I have run 7.5k a that pace a couple of months ago.

The day was rainy, but it was pretty hot, I warmed up to the conservatory, did 1 lap easy, and then started the tempo run, after the first lap I was huffing and puffing a lot, and it was difficult to maintain pace, first lap came in 5:22, I continued on and the breathing became more noticeable as workout progressed, after the second lap in 5:16, but with the left quad burned out, I decided to just quit the workout, complete the remaining 2 laps easy and head home for a cool down.

I felt like I was running sub 5 min per km, the effort was high and my breathing could tell it, I tried, but I failed, on to the next one.

46:57 for 7.5k.

Have a great Thursday!

miércoles, 19 de abril de 2017

Recovery run

I did not run on Monday and Tuesday. Monday was a planned rest day, but Tuesday I was going to run in the afternoon, but the rain did not let me.

So Today (Wednesday), I was out at 8:00 a.m., to avoid the rain in the evening, the plan was to run easy to prepare for my " tempo" run tomorrow. This run was all, but easy, I got to the conservatory just fine in 7:46, then decided to not look at the watch.

The first 3 laps in the conservatory were difficutl, although the effort was easy, I had both of my calves very tight, which is a pain the arse, with every step.I knew that they were loosening up anytime during the run, so I kept my goal to do 7.5k.

In the last 2 laps in the conservatory, I loosened up, but still kept the effort easy, finished feeling pretty good, but the run overall was pretty slow, finished 7.5k @48:21. The weather was a bit hot, but cloudy.

Tomorrow I ll try to run 4 laps in 5:20 per km, that would be a piece of cake, but given my actual fitness, I am not so sure. Probably I should take it easy, but I cant keep training like that, so no matter what, if cant hit my goal times, the effort will be sure there. Sounds stupid, but pussyness has to end.


Have a great Wednesday!

domingo, 16 de abril de 2017

400s repeats

This morning the plan was to run  5-6 x 400m repeats in the mirador. Did not have an idea of times range, since I have been years without doing 400s repeats.

I started my warm up from home, 3k to the mirador, started very easy and then in the last km of my warm up I threw 3-4  x 10 seconds pick up, since I felt the calves burning and I felt tired overall, those pick ups made me feel better.

3k in 19:07, passed, stopped for a  min or so, before starting the workout. Wanted 5-6 x 400s with 200m jog, actual workout was 4 x 400m, with 200m jog in between.  I almost called it a day after 3 repeats, but forced myself for the 4th. 3k cool down for a total of 8.6k or so.

Times were 1:42,1:45,1:45,1:45. These are slowest times that I have run in 400m repeats, and  I was huffing and puffing like a sprinter. I am really surprised with the slow that I have become. However, doing those wokouts, you realize in what shape you are in, I am in very bad shape.

But the good news is that its the first step to get into workouts once again, stress workouts is what really makes you as a runner, not jogging around without purpose as I have been doing for the majority of the last few years.

Next Saturday I ll try again to do 6 repeats and at a faster pace, to be honest I was tired today due to the strong uphill running yesterday, although I was running easy, it seems that it made an effect on my body.

All in all, happy to be back doing stress workouts!

Have a great end of easter!

sábado, 15 de abril de 2017

Change of route

Today I headed out with my father at 7:00 a.m. to another house to prick something for my father, the house was arounde 7k from home ( after crossing the river Ozama), so I wanted to run easy  because I want to do 5-6 x 400s tomorrow to see where I am at, a lot of years without doing those reps. We will see how that plays out.

We took the Bolivar straight till the river, then after the river took a big uphill that put the brakes on my father, then it  was a combination of rolling hills and flat, no downhills to speak of, but I managed them pretty well, it seems that the hills in the conservatory on a dialy basis, prepare me well for that kind of stuff. All in all, I felt strong running those hills at an easy pace, when I felt that my effort was raising, I slowed down a bit.

However, if I had to do those hills at race pace it would be another story, but again, I think I ll conquer them.

We got to the house in roughly 40 mins, then I decided to run more to complete 45:40 so that I  can make sure I ran my peauut butter distance, which is 7.5k. I think We did more though!

This route was a lot of fun, those 45 mins passed by faster than ever, thats because I pretty much do all my runs in a 1k loop, which is boring after 4-5 laps.  I have to change route more often, that is the beauty of running, you can travel anywhere with your own feet, and I have been limiting myself to the 1k loop park.

Running is a beautiful sport, and it can help you admire what you would, if you are in a car. I promise I ll try to change my routes more often, eventhough its only on weekends.

45:40 in a bit more than 7.5k.

Have a great day!