domingo, 15 de enero de 2017

"Long Run"

Today as I said I did 10k to the mirador with my father. I downed 2 beers yesterday and wen tto bed at 1:00 a.m., the beers did not affect, but the late bedtime caused to get the run in later. W headed out to the mirador at 8:20 a.m., We started out at an easy pace, but after getting to the mirador (2k), I had built a medium gap and tried to encouraged him, but I had to keep on on my own, He just drank too much yesterday.

I got to the mirador 0k  in 18:16, I have 3k there, and it was a couple of seconds slower than yesterday, but feeling better, then tracked the next 2k in 11:30 (5:45 per km), 5k (halfway) split was 29:47, then tracked 2 more kms in 11:26, so 7k in 41:13.

Then caught my father before 8k ( He had done the turn around at 4.5k, instead of 5k as myself), again encouraged him to to keep goign with me, again, He fell back, continued without pushing the pace, and finished the 10k in 57:23. Second lap was 27:34 or so, and last 3k wree 16:10 without forcing the issue.

Its amazing how easy the mirador is, when you are used to hills and turns in the conservatory park. The mirador is good terrain to mix things, but the conservatory get you the most bang for your buck instead of hill runs. Sometimes its good to take a break from hills, though.

I am happy with the way I felt today, felt easy and did a huge negative split. My father ran 9k in 60:15 or so. much slower than yesterday.

I might increase my 7.5k runs some days, becasue I want to do the 7k trail race on February 12th, to try something different. There is a 17k and a 7k race, but those17k equals 25k, according to people, I have never been there, but I want to try something different.

5 runs this week!

Have a great Sunday!!

sábado, 14 de enero de 2017

Catching up

I did not run on Wednesday and Thursday. Wednesday was a planned off day, but on Thursday I felt very hungry and not very motivated, so I did not run, but no biggies, if I ran from Friday  - Sunday I would complete my 5 days of running and I am on my way to that.

Friday Evening I almost skip the run because I felt hungry and lazy, but my self discipline made me leave the house at 7:35 p.m.  I had to cut the run short because within 3 laps in the conservatory I felt a strong side stitch in the right side, I tried to shake it off, but was not successful. After the 3rd lap, I headed home. Finished 5.5k in 33:14 (7:40 to get to the park, and 3 laps in 6:07,5:55,5:59 and back home in 7:00).

This morning I headed out with my father, when We were about to start the run heading the conservatory, I told him, lets go to the mirador, He turned around and We started the run heading another route, a route that We did at the beginning of last year, but it was regular years before. Its a flat terrain pretty much the whole way, and when you run these flat routes, you realize that running in the conservatory is not that easy and times there dont mean anything, because of the 2 hills per lap and the turns that it contains.

I looked at the watch when We hit 3k in 18:14 and We barely were moving the feet, 4k in 23:56 (halfway and 5:42 that km), then I decided to look at the watch at the end of the run. We pretty much kept at that pace, but in the last 2 km my father started throwing surges, nothing out of the ordinary, and I felt easy. I finished the 8k in 45:58 and He finished in 46:07.

To do those times in the conservatory you have to focus and have to go out at that pace from the get go. I was surprised because the last half (4k) I did it in 22:01,so 5:30 per km. and it did not feel anyclose to it. My father said He felt pretty good also. I had forgotten how easy and flat the mirador was.

The weather was pretty good also, I barely broke a sweat. kudos to my father that ran much faster than We run in the park at the same effort level. Tomorrow We have planned to do 10k to the mirador also, basically the same route as today, but adding 2 more kms. I want to push it a little bit more, We will see, I have not run 10k in ages.

Have a great Saturday!

miércoles, 11 de enero de 2017

Yesterday`s easy run

Yesterday I got from work at 6:50 p.m., and went out at 7:20 p.m. to the conservatory with Adelino. I felt sore, I dont know if it was the ping pong from the day before, or was the steady state, maybe a combination of the two.

I headed out easy with Ade to the conservatory and We did 5 laps and came back home without looking at the watch. Total time for the 7.5k was 46:33. got there in 7:58, then laps between 6:21 -6:04, so it was easy, but I felt tired to be honest.

Good conversation, though!

Today I took the day off as I had 5 days in a row running, I ll be back at it tomorrow!!

Have a great Wednesday!

lunes, 9 de enero de 2017

Steady state morning run

As I said yesterday today it is a public holiday so no work. My father and I headed out to the conservatory at 7:30 a.m. or so to the conservatory, I downed some beers yesterday, but was doing just fine, and before the run I wanted to do not a very taxing workout, but not an easy run either. The workout was to do 7.5k at 5:20 per km pace, the result was that I only did 6.3k, not because I could not do the whole distance, but it was because I lapped my father and I like to get home with my father due to the robbers in motos that you encounter these kind of days.

I dropped my father early in the run because I wanted to to get the pace early on, as opposed to do a progression run. I got to the conservatory in 6:45, dont remember the last time I entered the conservatory that fast, maybe around 4-5 years ago. I was not feeling very easy, because I felt tight int he lower legs, especially the calves. Then I did 5 laps and as I said I wanted those to be as close to 5:20 per lap as possible, I handled that part. 5 laps were in 5:28,5:16,5:20,5:17,5:15, then I jogged around because my father had one lap remaining, then We got off the conservatory together and I got home in 40:56 for 7.5k total. If I had completed the distance I would have run 39:30-39:40s, which would be my faster 7.5k in years. Anyway, the most important thing was the core of the workout that was till the 6.3k mark that I held the effort and pace.

To be honest I could sustain the pace, but the breathing for that kind of effort was too high, the pace did not feel that demanding. A lot of work to do, because I want to run much faster at that same effort.

Next several days will be easy till I can push again.

Have a great start to the week!

domingo, 8 de enero de 2017

Easy run with my father

Today I ran at 7:50 a.m. with my father to the conservatory, He had around 20 days without running, because He was in the USA and arrived yesterday. We went easy and got there in 7:50, then We did 5 laps, the first 3 together, but then He stayed behind, I tried to wait for him, but He encouraged me to keep going. When I finished the 5 laps I waited for him, and We went out off the conservatory together and got home together. I finished the 7.5k in 47:01 . Laps in the conservatory were 6:35,6:20,6:18,6:04,5:57.

Glad to have gotten my run. I ran 5 times this week, so I am heading the right direction. After Monday hard 4k, I felt flat pretty much for the rest of the week, but I completed my runs nonetheless. Tomorrow is a public holiday here and probably I ll push the pace a bit.

Have a great Sunday!

sábado, 7 de enero de 2017

Friday and Saturday run

Thursday was a day off. The fried chicken won again.

Friday - I headed out with Adelino to the conservatory at 7:40 p.m. or so, We got there slow in 8:39, then did one lap in 6:15, then I decided to do one fast lap (1km) and did 4:25, huffing and puffing, a lot of work to do because I am struggling at that pace and and dont seem to run faster than that. After that lap, felt flat and decided to do the rest of the run easy. Next 4 laps were 6:48,6:17,6:14,5:58, to finish up the 7.5k in 46:11.

Today (Saturday) I was pressed for time because I woke up later than planned, I almost skip the run, because I felt a bit tired and went to bed after midnight, after drinking a 32 onzes beer. Anyway, I decided to get out nonetheless. Opted for a 5.5k run, so 3 laps in the conservatory, got there in 7:44, then did 3 laps  in 6:12, 6:06, 5:46, and back home in 6:12 from the conservatory to home, 5.5k in 32:34. So second half of the run was much faster and I felt much better, but I decided not to push the pace too much, I pushed but without red lining, when I felt that I was going to red line, I slowed down inmediately. Felt good today and happy to have run.

Have a great Saturday!

miércoles, 4 de enero de 2017

Catching up(Best tempo run in the last couple of years)

On Monday I went out running at 7:30 p.m. or so, and just before going out I planned to do 3 laps again in 15 mins or less (tempo effort or so), but then as I was warming up, I visualized doing 4 laps in 20 mins or less, so I warmed up very easy, and ran 1 lap easy in the conservatory(total warm up time was 14:28). Then my tempo started , first lap came in 4:53, feeling relaxed but felt like work, second lap came in 4:57 (9:51 for 2k), then tried to relax to do a 3rd lap, I thought that when I hit the 3 laps I would stop, but relaxed the best that I could without decreasing speed, 3rd lap came in 4:56, and I could maintain pace although I was very tired, I decided to give one more lap, I had plenty seconds to spare to run sub 20 mins or close to it, so I went with it, I was very tired and tried to hang on the best that I could , 4th lap came in 4:49 for a total time for 4k (laps) in 19:39. That is my PR in several years, that gives me confidence that I can slowly get back to my shape years prior.

I had to stop 2-3 mins after finishing that tempo, before starting the cool down to home. I ran from the conservatory to home in 7:28 to complete what I think was 41:56 for 7.5k

Felt very happy and confident that everything is possible.

Tuesday I took the day off, I had to run some errands and help my brother who is in Spain to get him some documents.

Today I went out running at 7:35 p.m. or so to the conservatory, the plan was to run easy today, I just did not even take splits, just start the watch and paused the watch when I got home. I ran easy today to recover, got to the conservatory, then did 5 laps there and back home. Did 46:16 for 7.5k. To be honest the pace felt slower than that, but with 2.5 kms to go the wheels came off, and I started to feel tired, but was determined to complete the run. The run felt easy, but I was tired. All in all, happy to have gotten my run in.

Have a great Hump day!