domingo, 1 de mayo de 2016

Easy run to cap off the week

I was thinking of doing a workout today, but given the poor week that I have had runningwise (well, not that bad, but only 4 runs) I decided to do an easy run instead and do my normal week next week. Tomorrow is a public holiday and I might run somewhat hard tomorrow.

Today I headed out later than planned, at 8:30 a.m. or so, I went  to bed past 12:30 midnight yesterday, so when the alarm went off at 6:45 a.m. I went back to sleep, but luckily woke up before 8 a.m.

With the sun shining hard and too hot!, I went out to the conservatory and did not look at my watch till the run was over. I started very very tight, but that did not seem to affect my normal pace at all. I did 5 laps in the conservatory at an easy effort and back home, so 7.5k in 47:05-47:10. Dont know the exact time, because I had to walk like 15 seconds in the final stretch to home due to a group of dogs. Anyway, another easy run in the books.

Splits for the 5 laps was 6:30,6:23,6:16,6:18,6:15.

Have a great Sunday!

sábado, 30 de abril de 2016

Easy run

Rain yesterday did its thing and I could not run, was raining very hard at 7:00 p.m. that is when I run these days on weekdays, so I decided to skip the run and get advantage of the weekend.

Today at 7:30 a.m. I went out to the conservatory without a watch, and did 6 laps at a very easy effort/pace, felt really good and the effort felt very easy. Tomorrow I might push the pace.

8.5k total!

Have a great Saturday!

jueves, 28 de abril de 2016

Tempo progressive run

I had been running since Monday, so Tuesday and Wednesday were off, one of those were planned, but the other one not that much.

Today I had planned to do a tempo run, because Sunday and Monday were pretty easy and plus 2 more rest days, no reason to run easy again, I was totally recovered today ready to stress the body again, at least with a light tempo run.

I got out to the conservatory (1.2k) and then started my 5 laps (5k) tempo run. The goal was to do it in low 26 or so, but the most important was that I felt solid and good. Splits per lap were 5:27,5:15,5:19,5:14,5:06. The splits were good, but I felt very tired by the end, and I wanted to run sub 5 mins the last lap, but that was not possible, I was very tired and I could only muster a 5:06. The final time for the 5k (5 laps) was 26:23, but those hills got the best of me.

I felt controlled and good the first 3 laps, but then started to feel tired. My problem with these tempos are that once I go out at a x pace, its difficult to purposely increase the pace, I just seem to stay there, I have to train those changes of rythm, because if a competitor change gear during a race, I wont be able to cope with those surges.

All in all, I am satisfy with this, at least it was faster than the previous 2-3 tempos that I did by effort. Today I just looked at the watch every lap, but was monitoring the effort at all times.

For a cool down did a bit more than a lap (1.2k or so), so call it a 7.5k day. A short overall run, but the effort was there. Another factor that made the run much more difficult was the heat, I was sweating a lot by the end of the workout and even before getting to the conservatory to finish my warm up.

Happy with the effort, I hope to run sub 26 mins at the same effort for 5 laps in the conservatory. That soon will come!!

Have a great night!

lunes, 25 de abril de 2016

Catching up

Another delay in my posts here.

Friday was off, was lazy and decided to do my interval workout Saturday morning.

Saturday I woke up very early, and was out at 7:00 a.m. to the conservatory to do my planned interval workout,  1 lap easy,1k (1 lap) fast, and then 4 x 2 mins with 2 mins recovery jog in between,  cool down a lap, and I did 8.5k in 53:58 or so. The 1k fast was in 4:23, so my fastest km in years I think, I was very happy with it, because the fastest before  that was 4:33, and I cut 10 secs off that which is great given that I felt with a more controlled stride, felt better and was under control although tired and huffing and puffing.  I dont know if it was because it was in the early morning and I was full of energy and felt very good, because when I do them in the evening I already have had 10 hours or more of work which is tiring, but I wont overanalyze things, I felt great when I saw that 4:23, then took 4 mins of easy jogging before starting the 2 mins repeats, then did 4 x 2 mins, and those felt good, but I was breathing  harder and harder with each repeat.

At the end I completed a very good workout and I really worked hard for that. As I said total time was just  a couple secs faster than 54 mins.

Sunday I felt really tired but woke even earlier because I had to run some errands, I started the run at 6:40 a.m., I felt tired from the workout and just ran very easy, splits showed how tired I was, I did 8.5k in 55:10 or so which is very slow for me and the splits were from 6:44 the first lap to 6:17 the last lap, after the third lap I was feeling good and loose, but the first 3 were all tightness!! Good recovery run!

Today (Monday), I almost skip the run, but put the pussyness aside and got out there, it poured lightly during the run, but nothing major. I felt really good when I started, but as soon as I got to the conservatory in 8:02, felt like crap again, did 5 easy laps in 6:31,6:25,6:23,6:22,6:21, 7:16 to home to finish the 7.5k in 47:55. Felt very good at the end. Good easy run!

Hope you have a great start to the week!

Another thing is that my coachee ran her first 10k race yesterday in 67:53, She ran very strong and I am proud of her, I know She is in better shape, but She has improved a lot!! my father ran also and finished in 59:17, his Personal worst, but He was experienced a strong knee pain from the get go, I also have been told that race was 10.3k instead of 10k exact.

Enjoyed specting the race!

jueves, 21 de abril de 2016

Week recap

Monday I could not run, I had some  things to do after I got home, but the day off was not planned.

Tuesday I wanted to run harder because since Friday I had been doing only easy running, I was recovered and the body asked for a harder effort so I gave it. I did a progressive tempo run and it turned out to be better than Thursday feeling a lot better, but tired though.

I warmed up to the conservatory in 7:51 If I recall correctly, then did 6 laps at a progressive effort and pace, laps were 5:41,5:33,5:26,5:11,5:15,5:14, then did 1 more lap for cool down and 90 secs to complete 8.5k or so.

I was feeling controlled, but not easy by any means, but I liked the latter splits. After the 3rd lap, Reynaldo, just started running with me, We were running back and forth together till the half of the 4th lap, when He started pushing and built a gap on me, I could not bridge the gap, and I think He did 3 laps in just under 15 mins, which caught me by surprise, I tried to bridge the gap but I could not, of course, I already had 3 laps at tempo effort, He started on fresh legs, but no biggies, He did very well and kicked my ass!!

I just took splits, but doing the math, I think the last 5 laps were in the 26:30s range, so faster than Thursday, feeling better.

It was a good effort, but to be honest I want sub 25 mins in 5k at the same tempo effort, another thing is that I looked at splits at every lap, so was not entirely by effort.

Wednesday was a 7.5k easy run, finshing at home, did 5 laps in the conservatory ranging from 6:23 to 6:11 the last couple of laps, finished the run in 47:09. Did not look at the watch during, just ran easy.

Today I did 7.5k also, but did 6 laps and 90 secs and finished there, I did not wear the watch and just ran what felt easy, and after the first lap, I felt really good. Kept the effort easy again to recover and to get ready for tomorrow, I want to do some kind of workout. Workouts are what make you better!!

Have a great Thursday!

domingo, 17 de abril de 2016

Nice easy evening run

As I said this morning, I was going to run easy in the evening to see how I felt, but I did not speed up , I just kept things easy, this upcoming week will be plenty of time to get a workout or two. I woke up with a very sore right foot, but as the day went by, I felt really good and by the evening I did not feel soreness at all!

The plan today was to do 5-6 laps in the conservatory for a total of 7.5-8.5k, I opted for the longer because I felt really good. I got to the conservatory in 7:51, then did 6 laps in 6:20,6:14,6:13,6:14,6:09,6:09, back home in 7:02 for 52:46 for 8.5k. As I told already, felt really good and easy, I looked like a robot since I seemed like I was not breathing at all. But that is easy to do on easy runs (no pun intended).

It seems that on weekdays I am tired from work since on easy runs its hard for me to get sub 8 mins in the conservatory, but in Saturday morning and in this case Sunday evening, it was easy to do. I did not look at the watch during the run, just looked at the splits at home, and I am posting them here.

Another easy one in the books! I ll have to get in a good workout so I dont start to lose fitness!!

Have a great Sunday night!

Catching up

It seems that lately my motivation for blogging is not much, but that has to come back because as I said back earlier, it gets a lot of work to post more than a couple of runs and all those splits. However, I ll keep this short and sweet.

I could not run on Tuesday or Wednesday. Tuesday was planned and I mentioned something about it in my last post, on Wednesday it started raining very hard at the time of my run, even before getting home, after I spring my ankle, I am very hesitant to run to the conservatory, a lot of irregularities there and you can fell down or spring something. So better to skip the run and to live to run another day so to speak.

So on Thursday my coachee had a 5k time trial in sub 30 mins, I thought She could do sub 28 mins, my father ran with us and We did that run at 6:30 p.m. or so, We got to the conservatory, ran 1 for 1 lap, I did a couple of strides in there, but instead of loosing me, those tightened me even more. We started together, but I said to them that it was a 5 lap (5k) time trial (tempo for me), not 1-2 lap, so after the bigges uphill of the lap I started to build a gap and never looked back, I did not look at the watch during my 5 laps, but I could tell I was working hard eventhough the pace felt easy, I was not feeling easy and I felt tight all around, I was right since my time was 26:51, I was frustrated with that, I wanted to do 25 mins such as in the mirador, but it seems that when I run by effort, my true " 1 hour race pace" effort comes out. When I run 25 mins I generally chase that time on purpose and dont let the pace come to me, anyway, I felt frustrated because I felt like shit. The splits looked like an art piece though. Splits per lap were : 5:25,5:28,5:22,5:21,5:12.  My coachee finished in 29:55, and my father a bit ahead. I think She can run sub 1 hour in next week 10k, She just ran 400s repeats on Tuesday and by Sunday She will be very rested.

After the 5k tempo, I ran 4 x 100s sprints, it were faster than strides for sure, even the recovery I did it walking and by the last one, I felt very spent and done. Next day I was sore as hell!!

Friday after work I was hesitant to run, but I force myself to run whatever it felt like, turns out to be my normal 7.5k run, so 6 laps in the conservatory, the first one in 6:26, the last one in 6:06. Felt really easy , but very sore!! Did not look at the watch during the run, just ran by effort, and mentally this run was loooong!! I was soaking wet at the end! It is starting to heat up!

Saturday morning, just 12 hours after my last run, I was ou to the conservatorywith my father and ran in the same direction as him, I did 5 laps, but built a gap on him, and He never bridged it. Again, did not look at the watch during the run, but laps were 6:23 the first one, and the fast one 5:59( not the last one), felt really tired and sore, but splits were faster or the same as my fresh easy runs, I stopped after 5 laps, and waited for my father to do more laps, then did 1.2k more to get home together. I did 7.5k total again.

Today I woke up sore in my right ankle, It would seem that I spring my ankle, but its Thursday workout soreness and I was planning a speed workout for today, but that will have to wait, because I am very sore and it does not worth it! Better to listen to the body! I dont have races planned so that would not be a huge problem! I ll run easy this evening and if I feel good I ll do a couple of faster laps!

This turned out to be longer than planned! Cheers and have a great Sunday morning!