sábado, 25 de marzo de 2017

1 week off

I took 1 week off, so my last run was last Saturday. This was not planned, but I just did not find the motivation to run in the evening for the whole week, and in the morning I cant run because the apartament door is not working from the outside in, so this morning I was back at it with my father.

I think I needed this week off, because I felt pretty good and the pace was much faster than normal, I just did 5.5k today, to get back into things. I got to the conservatory in 7:03, then did 3 laps in 5:54,5:50,5:49, then back home in 6:27 to finish up the 5.5k in 31:31. My father finished in 34:52.

I felt good and fresh, I think that when I donate my blood I should have taken a week off, maybe I needed that week, maybe not, but today I felt pretty good and rested.

Last week when I tried to do 2 laps in 10 mins, that should be easy for me, but it was a struggle and I even had to stop for a break because I was huffing and puffing pretty hard.

I am happy to get back into things!

Let the consistency begin!

Have a great Satuday!

domingo, 19 de marzo de 2017

Catching up for the week

This week I only ran 3 times. Rested on Tuesday, Wednesday, friday and Today.

So on Monday evening I was not feeling pretty well, so I decided to get out running at 7:00 p.m., I ended up doing 5 laps in the conservatory and back. Finished the 7.5k in 45:42.

On Thursday eveing, I went out again at 7: something p.m. The plan was to do 7.5k, but I did not feel well, Felt flat and full of gases so cut the run short and did 5.5k in 34:47.

On Saturday morning, I went out with my father to the conservatory and I was feeling good, dropped him early, got to the conservatory in 7:35, then did 5 laps in 6:11,6:12, in the 3rd lap decided to easy up a little so that I would try to run 10 mins in the last 2 laps. The 3rd lap came in 6:19, then the 10 min challenge started, 4th lap in 5:03, wsa huffing and puffing more than necessary, then tried to push the pace so that I could make up the time that I lost in the 4th lap, 5th lap came again in 5:03, so 10:06, and the worst was that I had to stop for about 20-30 seconds to catch my breath before heading home at an easy pace. I then decided to race the watch and in the last 500s incorporated 2 x 100s strides to finish up the 7.5k in under 44 mins. Worked out well since I finished in 43:56.

I felt good today, but I did not feel good in the fast portion, I had to put a lot of effort to maintain that pace, I felt heavy also, it seems that I have been gaining weight, because in the 100s strides I felt like a truck with the 4 doors open.

Anyway, happy to have run.

Today I slept in a little because I went to bed after 2 a .m. watching the baseball game between the Dominican Republic and USA, as I am dominican, I lost. Wanted to run in the evening, but life got in the way so I could not run.

Tomorrow is another start to the week and I hope to run more next week!

Have a great Sunday!

domingo, 12 de marzo de 2017

Morning 8k to end the week

Yesterday night I ate a lot and drink three beers, I wanted to only drink one, but as soon as the Dominican Republic started socring in the baseball game, I got over my head and ordered two more. I really enjoyed that baseball game and even more that my country won. Very fun game!

Today I was up at 6:30 a.m. after going past midnight to bed, Got out at 7:30 a.m. waiting for my father and We headed out to the mirador, I got out at a good clip and decided that I would push the pace to see if I could run 42-43 mins for 8k, but when I saw 16:44, basically the same split that I did 42:24 ,3 weeks ago I decided to run easy for the rest of the run, my calves were getting pretty tight and to hit that time it would be to make the run harder than necessary, so I eased up and hit the halfway in 22:47, then continued easy with the calves very tight, then in the last 2k, the calves were not tight anymore, so I pushed a bit, but not much.

Ended up running 45:19 for 8k,first half in 22:47 and second half in 22:32. second half is downhill for the last 3k, so its easier. My father did around 44:30 for 7.5k or so, He is very tired from his hard run on Friday.

I am happy that I got my run in once again and finish up my week on a good note. 5 runs this week!

I need to ramp up the mileage if I want to see big improvements, and the only way to do that is running early in the morning!

Hope you have a great Sunday!

sábado, 11 de marzo de 2017

Dawn running

Today I slept in a little, but was out with my father at 7:15 a.m. to the conservatory. I basically ran by myself today, because my father did  hard session yesterday evening and was very tired today.

I got to the conservatory in 7:32, then stopped looking at the watch till the end. I felt good, but sometimes felt tired, but generally felt good. I finished the 7.5k in 45:18. With lap splits of 6:10,6:12,6:05,6:07,5:59, then back home in 6:43.

Holded back at the end,because as tomorrow is ging to be flat to the mirador, maybe I will push a couple of kms tomorrow, or will run longer (10k or so). My father finished in 50:02.

Hope you have a great Saturday!

viernes, 10 de marzo de 2017

Predawn Friday

Yesterday I took the day  so that meant running today, Saturday and Sunday to complete my 5 runs.

Today I woke up at 5:40 a.m. very sleepy, but I determined to get my run in, so I braved the elements and got out. Got out to the conservatory in 7:53, then did 5 laps in 6:18,6:12,6:07,6:09,6:09, back home in 6:44 to finish up my 7.5k run 46:05.

Felt good during the run, the last 2.5 I did it with the fellow runner that I ran on Wednesday, the funny thing is that the 2 laps that I did with him today were at 6:09,6:09 the exact same splits as on Wednesday when We ran 2 laps together.

I felt good at the end, and I am looking forward to my run tomorrow morning! Have a great Friday Night!

miércoles, 8 de marzo de 2017

Predawn run

Today I was up again at 5:40 a.m., and was out at 6:00 a.m. I went out to the conservatgory and never looked at the watch till the end of the run. I did 5 laps in the conservatory and back home. I felt that I never kind of woke up during the run, lol.

I ran the last 1.5 laps with a fellow exerciser there, that I have run with in the past. I finished the 7.5k in 47:05, I thought that I was going faster, but I felt a bit tired today and never felt loose. But it felt good to be done and to have the rest of the day " free", ha! I left work at 7:42 p.m., so not much time free, but at least running in the morning allow me to not get pressured in the evening to run, I can do it stress free in the morning.

Splits were 7:55 to get there, 5 laps in 6:28,6:23,6:20,6:09,6:09, then back home in 6:57. Felt good at the end but as I said, I felt that I never woke up, ha!

Another run in the books, hope to feel fresh soon, to get in  a stress workout!

Have a great Humpday!

martes, 7 de marzo de 2017

Zapping the zero

Yesterday when I woke up it was raining very hard, so I opted to skip the run and take the day off.

This morning was up at 5:40 a.m. and was out the door at 6:07 a.m, or so, I started feeling cold, dont remember the last time I felt cold when I run. Within 1k I no longer felt cold, but the breeze was very cool, did not feel great, so could not take advantage fully of that weather.

Today I did 5 laps in the conservatory and got back home, got to the conservatory in 7:49 if I remember correctly, then 5 laps in 6:21,6:22,6:15,6:00,6:10 and back home in 6:57 to complete the 7.5k in 46:30. I did not feel like in the past week of training, but I did not feel great also, but felt decent at the end.

Glad that I got my training in!

Hope you had a great Tuesday!