martes, 28 de junio de 2016

More easy running

Today after work at 7:00 p.m. I headed out to the conservatory to run easy. Kept the effort easy, but did not feel that good, felt tired for the most part. Got there in 8:00, then did 6 laps in the 6:20s all of them, just could not tunover my legs faster and I did not feel pretty good. Anyway, I felt the effort easy because I want to run somewhat hard tomorrow, We will see what the day brings. Total for today was 7.5k in 48:15.

Jose ran with me for the last 3 laps and He helped me a ton, because by the third lap I was getting very tired, and the heat and humidity was very high, I succeed becuase could finish my run without a lot of trouble.

Have a great Tuesday!

lunes, 27 de junio de 2016

Catching up

Sunday evening I went out to the park and ran easy for 5 laps and back home for a total of 7.5k in 48:15.  Laps were between 6:37 the first one and 6:22 the last one. The effort was easy, and I felt sore from the previous day, so certainly I have lost some fitness. Never looked at the watch during the run.

Today after work, I headed out at 7 p.m. to the conservatory and ran easy once again, but felt better because was less sore, ran easy without looking at the watch during the run. Did 6 laps and 90 secs, incorporated 5 strides in the last lap. Laps were 6:25,6:22,6:13,6:14,6:19,5:30. As you can see I really brought the average down in the last lap, the first and last stride were smooth and I felt the best on them, felt like I was in shape like before, in the middle ones not so much, lol, I think i did not take enough recovery between them, but I ll tell you tomorrow!

7.5k around 46:30, ran some more to complete the 47 something. Felt good overall today and the pace felt pretty easy.

Good start to the week!

sábado, 25 de junio de 2016

Morning mini tempo

Friday I took the day off. I ll have to start running 6 times per week once again.

Today in the morning, I headed out to the conservatory at 7:15 p.m. or so, by myself, my father was running another route, so I just started easy, and had planned since Thursday to do 3k at tempo effort to see where I am at after the race and after the days off after the race. So basically no workouts in close to a month.

I did not look at the watch at all, so I am learning the pacing skills just a bit, I started easy to the conservatory and ran 1 lap easy, then ran 3 laps at tempo effort, the second one did not feel that confortable, but I felt better in the last one and in the first one. 1 more easy lap before leaving the conservatory running home easy for 1.2k more.

So total distance for today was 7.5k in 44:31. After getting home I checked splits and it looked like 7:53 to get to the conservatory, then 6:41 for the 1st lap easy, then 3k (laps) at tempo effort in 5:19,5:21,5:06. and 6:29 for the last lap easy. Of course I could have sped up a lot more in the final stretch of the tempo segment, but that is not the purpose of tempos and I just wanted to see if I had enough strenght to do the usual 5k at the same effort/pace. The answer is yes, but I think I have lost a bit of fitness, I could have completed the 5k, but the last lap would have been a struggle.

I dont know for sure, because I would administrate my energy better. I am happy with this workout and it gives me momentum and energy for the day.

I ll go to work today to make up for some things, I hope it does not take a lot of time. That is not an order, but for the sake of me, I have to get ahead with that so that next week I dont have problems and the accumulation of work does not hit.

I am very happy to have run once again, and I feel fantastic right now, maybe I ll have to try this morning thing before work more often, since I started working on January, I have not run before work even once, becuase I fear that I ll get a headache because the lack of food( I dont eat breakfast and after running I get very hungry), may the solution to that is actually eating breakfast, but I have done that before and no results. Having said that, its not always that I get headaches after running, in fact, is not that often, but it would be very bad to have a headache with 8+ hours of work ahead.

However, I ll have to start to incorporate those, because lately I am getting a lot of responsabilities and sometimes I feel pressured because I want to leave early to run, but some work need to get done. If I run in the morning, that worryness would dissapear and I would focus solely on my work for the rest of the day.

Enough rambling talk!

Have a great Saturday!

jueves, 23 de junio de 2016

Catching up

Wednesday- My brother, a friend and I went out running to the UASD university, because it was pouring hard when We went out and neither of us wanted to miss the run. That 300m loop is under cover so the rain did not hit us, but running so many laps in that gets boring, you get used after the first 15 though. Its a mental game and is not that bad if you run in places like that once in a while, but if you had to train in places like that on a regular basis, I understand why one would lose motivation. I ran without a watch and my brother took the time, I just ran and finished my run at 40:39, dont know the exactly distance, but I would guess it was just under 7k.

Today I left work at 6:40 p.m. and got home at 7:20 p.m. or so, had to buy bread before getting home, so I got dressed rapidly and went out running at 7:35 p.m. just ran easy to the conservatory and ran 6 laps there, took the splits but never looked at it during the run. Splits were: 8:04 to get there, then 6 laps in 6:19,6:19,6:17,6:10,6:11,6:10, then ran 90 more secs to finish in 47:20, what I guess is just above 7.5k.

Felt good, but tired from the work day! Happy to have run once again!!

Have a great Thursday!

martes, 21 de junio de 2016

Zapping the zero

On Sunday I was going to run in the evening, but a friend of mine invited me  to the beach to go to a birthday of another friend. So no run on Sunday.

On Monday could not run, because I had a guest so another DNR.

Today I ran at 7:30 p.m. with my coachee, went out to the conservatory and ran easy for 5 laps and I did 200-300s more meters to complete 6.5k.

Got there in 8:42, then 5 laps in 7:02,6:38,6:37,6:41,6:42. Never looked at the watch, felt easy and good, but the stomach was a bit upset. No wonder, after 2 combo whoppers at 1:30 p.m.

Weather was good and the run was good!

Have a great week!

sábado, 18 de junio de 2016

Catching up

Thursday- After work I did a watchless run of 6.5k easy, felt good. The route was a novely, 4 laps in the conservatory and  back. Yea! that was a joke!No route change!

Friday was off!

Today I woke up early and was out with my father to the conservatory at 7:10 a.m., I ran very easy and felt pretty good on this one, although the heat was rising and rising. My father beated me on this one, He ran 40:23 for 6.5k , and I ran 40:54.

I wore my watch, but never looked at it, I just ran very easy and felt good. Splits were: 7:53 to get to the conservatory, then 4 laps 6:29,6:20,6:17,6:15 and back home. 6.5k total.

As I have said previously, I ll be more disciplined on my easy runs and stop competing and race my easy runs, not that I do that often, but I do it enough to hamper improvement.

Have a great Saturday!

miércoles, 15 de junio de 2016

Watchless run

Yesterday I could not run because one of my coachee was graduating of college! and I was there giving support. No excuses I could have run in the morning, but I did not.

Today at 7:30 p.m. I went out to run to the consevatory without a watch. Did 4 laps there and stopped to talk with Jose a bit, then ran from the conservatory to home the shorter way, so 800m more meters, did 6.2-6.3k. The pace started easy, but then I felt good and good and started speeding up, always in control of course, felt really good and fresh. That is of course, because the load has been low in the last couple of weeks!

Have a great night!