sábado, 31 de diciembre de 2011
viernes, 30 de diciembre de 2011
The weather was so so.
jueves, 29 de diciembre de 2011
9k total, 51:35.
miércoles, 28 de diciembre de 2011
Finished the 8.5k in 46:39.
lunes, 26 de diciembre de 2011
7.5k total, 41:39.
domingo, 25 de diciembre de 2011
Runs this week:5 runs, rest an extra day for the race.
Kilometraje semanal: Around 40 kms.
sábado, 24 de diciembre de 2011
Today was my 5k race, my first race since gatorade 10k on May 8th, which I trained very hard for that race, after that had to deal with shin splints problems, then reduced my running and the shin splints went away. After that my consistency suffered, I still ran , but only around 20 miles per week and no speedworkous, about 5 weeks ago, I decided to increase my mileage and try to come back to my previous mileage, did not have enough time to get to my previous shape (21 something for 5k), but I am increasing my mileage , last week was around 32 miles, my good performance mileage us above 40 miles, so I am getting back into it.
Woke up at 5:45 a.m. , the race started at 7:05 a.m., at 6:35 a.m. I left my house and started running to warm up with my brother to the race, warmed up around 3k including 4 strides, then called it enough, walked a bit and lined up.
My goal for this race was to run sub 22.30, I was doubting it since I ran 2 kms a bit faster than that pace a week ago, and the breathing was labored, but I would try my best. I race without a watch and race by effort and pay attention to competition instead of time, the time is the result of my competition and my effort.
The gun went off and I went out a bit conservative, a lot of people passing me , but I passed some people as well, after the 1st km, I said , ok! time to start the race, I tried to pick up the pace and passed some people, but I did not have enough speed,since I was running head to head with another runner and I felt good cardiovasculary, but suddenly the guy was around 4 steps ahead and I could do nothing to catch him back, just before the 2k mark I passed an old guy who beated me last year by 1 second, I passed him ¨easy¨, the half way point arrive and I feel a bit tired but under control, I thought that I could maintain the pace for the second half, but that did not happen, since I did not have a watch, I could tell that I was slowing down, because more than 15 people passed me in that second half. The interesting thing that happened in that second half was that with 1 mile to go I was running head to head with a guy that I did not know, I tried to surge but he responded very well to my surges, the old guy that I had passed ëasy¨in the first half passed me back fast, then I tried to maintain contact but he opened a bit, I tried to help myself with the guy that I was running with, we kept running together till the 200m to go mark, I said to the guy, lets passed that old guy , come on!! I sprinted, the old guy looked back and tried to accelerate, I was running very fast, left the guy that I was running with, passed the old guy, and passed another guy, wanted to slow down but I was running very fast and did not want to lose that momentum, I thought that I was running over 23 mins, a lot of people passed me in that second half, I saw the clock ticking 22:12, and I said I got my goal, the last time that I saw the clock was 22:20, then was very tired and put the hands over the knees. After a while the guy that was running with me for much of the last half of the race, he introduced , we shooked hands, and congratulated me for my fast finish.
I feel good, I got my goal timewise but competition wise I got passed by a lot of people and that piss me off a bit, oh well, I am getting back to my previous mileage weeks, so no worries. Merry christmas to all of you !! what a big rambling:D
viernes, 23 de diciembre de 2011
My goal for the 5k tomorrow will be sub 22:30, too far from my PR(20.32) but I am returning to my "good" performance mileage and did not have enough time to really prepare for this race, hopefully 2012 will be a good year.
5.5k total with 4 strides., no watch.
jueves, 22 de diciembre de 2011
Today Woke up at 5:30 a.m. and wasout at 6 a.m. today decided to leave the watch at home and just run easy. Did 8k easy today in the beauty of the morning. In the first 4k did not feel as good as in the second half. Just putting the miles in, 5k race in 2 days, so tomorrow will be a short run plus some strides.
8k total, untimed, no watch.
martes, 20 de diciembre de 2011
This morning I woke up at 5:30 a.m. and I was out at 6:03 a.m. to the mirador, till the guacara (4k from my house) and back, so did 8k in 43:26, today I did not race the watch in the last km, I kept the effort easy, the last part was much faster than the first part, but its only because I kind of warmed up. The weather was , what would say in this country, fresh and cool, around 22 celsius. Good run.
8k total in 43:26.
domingo, 18 de diciembre de 2011
8k run in 42:34.
Runs this week:6 runs, that is the goal and I want to keep ip for several months and see if I can get back to my PR shape.
Kilometraje semanal: Around 50.1 kms. Improving!!!.
sábado, 17 de diciembre de 2011
6 miles total in 50.25
viernes, 16 de diciembre de 2011
8.5k total plus 4 strides, without a watch.
jueves, 15 de diciembre de 2011
miércoles, 14 de diciembre de 2011
martes, 13 de diciembre de 2011
domingo, 11 de diciembre de 2011
sábado, 10 de diciembre de 2011
jueves, 1 de diciembre de 2011
viernes, 25 de noviembre de 2011
miércoles, 23 de noviembre de 2011
On Monday I did 5.5k to the conservatory at 8:00 a.m. in 31:02, I thought that I was running faster but that is ok.
Tuesday- at 8:30 a.m. I went out to the conservatory to do 7.5k, so 5 laps there, did 40:53, it was a good pace but the legs were tired because of the hills, and the lungs were heavy in the last meters. I love that feeling of work.
Today I went out at 8:30 a.m. to the conservatory with my father, to do the same route as yesterday, I went out without a watch to not get pressed about time, so it was an easy and conversational run with my father, 5 laps to the conservatory and I put the hammer down in the last 600m and finished strong.
I am back and I am decided to run sub 22 mins on december 24th. Here I go.
domingo, 20 de noviembre de 2011
jueves, 17 de noviembre de 2011
miércoles, 16 de noviembre de 2011
martes, 25 de octubre de 2011
Sunday - Did 9k by my own at 7:20 a.m., felt really strong and good, I had since june 27th that did not run 9k, so its a good thing, in the last 2 kms I started racing the watch, wanted to run sub 50 mins, then that sub 50 became sub 49, so in the last 400m I really put the hammer down and finished hard to finish in 48:27 for 9k.
Runs this week: 5 runs
Kilometraje semanal: around 37 kms, still low
, I need to increase it!
Monday - rest
Tuesday(today) - Woke up at 5:15 very sleepy but was out with Danilo, I did 8k easy watchless, ran only 3 kms with Danilo( first 3 kms), felt really good at the end , very strong. I want to get back in shape.
viernes, 21 de octubre de 2011
8k total, 43:33(22:42,20:50)
jueves, 20 de octubre de 2011
Wednesday did in the early morning 7k in 39:45, starting much more conservative than yesterday, felt good.
Friday - 7k in the early morning with no watch, ran in the rain all by myself and felt like a runner again.
Saturday - 8k with my father at 7:25 a.m. did it in 42:21 with last 3k in 13:35 or so, the big downhill in the churchill realy helped but I felt really good about this run.
Sunday - Ran 8k with Danilo at 7:20 a.m. ran without a watch, but Danilo took the time, it was 43:50 for me. Felt really good.
Kilometraje semanal was 37 kms, low but improving.
Runs this week: 5 runs, getting consistent.
Monday october 17th- rest.
Tuesday- did 7k watchless in the early morning, felt good.
Wednesday - rest, slept in.
Today I did 7k watchless in the early morning at a good pace, felt good all the way, but at the very beginning was asleep. Felt strong. It seems that I am getting my conditions back.
domingo, 9 de octubre de 2011
miércoles, 5 de octubre de 2011
domingo, 2 de octubre de 2011
sábado, 1 de octubre de 2011
Monday - predawn run, 7k watchless at 5.50 a.m. was sick of putting my running a side and really i am motivated to be the prior cesar.
Tuesday- 8k at predawn with danilo in 44:50s according to his watch.
wednesday- rest, i was a bit sick so decided to rest.
Thursday- forced myself to really go out did 6k at predawn, at a very good clip, watchless.
Friday- rest did not pay attention to my alarm.
Today when I woke up at 6:45 a m.. was out with my father to do 7-8k to the mirador, in the first km I felt fine, then the wheels came off and just suffered for the rest of the run, did 7k untimed and feeling very very low energywise. I still beated my father jojojojo. Although the run did not go that well I love running first thing in the morning.
sábado, 24 de septiembre de 2011
sábado, 17 de septiembre de 2011
domingo, 11 de septiembre de 2011
domingo, 4 de septiembre de 2011
miércoles, 31 de agosto de 2011
sábado, 20 de agosto de 2011
martes, 16 de agosto de 2011
domingo, 14 de agosto de 2011
sábado, 13 de agosto de 2011
miércoles, 10 de agosto de 2011
saturday did 6.5k in the conservatory watchless.
Sunday- 37:17 for 6.5k to the conservatory.
Have not run this week yet because I got the flu , maybe tomorrow I ll run, maybe will rest till its gone. We will see.
My running sucks at the moment. I need to start being consistent again I want to PB.
domingo, 31 de julio de 2011
sábado, 23 de julio de 2011
sábado, 16 de julio de 2011
viernes, 15 de julio de 2011
domingo, 10 de julio de 2011
domingo, 3 de julio de 2011
viernes, 24 de junio de 2011
jueves, 23 de junio de 2011
miércoles, 22 de junio de 2011
martes, 21 de junio de 2011
lunes, 20 de junio de 2011
sábado, 18 de junio de 2011
viernes, 17 de junio de 2011
jueves, 9 de junio de 2011
miércoles, 8 de junio de 2011
domingo, 5 de junio de 2011
sábado, 4 de junio de 2011
viernes, 3 de junio de 2011
martes, 31 de mayo de 2011
lunes, 30 de mayo de 2011
Today it was supposed to be a rest day, but someone was giving me a pair of sneakers as a present, so I had to wake up at 5:15 a.m., and went out at 6:00 a.m., ran 3k to the mirador and waited for the guy but he did not bring the sneakers. Came back walking from there, so 3k, wore the watch but did not take the time. Weather was just fine.
3k total, untimed.
domingo, 29 de mayo de 2011
11k total, untimed.
Runs this week: 5 runs. Missed a run on birthday day.
Kilometraje semanal: 49 kms, too low, but at least I beat last week's mileage. Need to get it up if I want to improve.
sábado, 28 de mayo de 2011
11k total, untimed.
viernes, 27 de mayo de 2011
This morning after going to bed at 1.30 a.m. I woke up at 5.15 a.m. for my run, very sleepy but was out running anyway at 5.45 a.m., I went out without the watch again and did 11k easy to the mirador, the leg bothered me a little bit, today the 11k felt somewhat long and I did not feel specially good since my lungs were heavy. I am happy to have to put the run in this morning.
11k easy, untimed.
jueves, 26 de mayo de 2011
miércoles, 25 de mayo de 2011
martes, 24 de mayo de 2011
domingo, 22 de mayo de 2011
martes, 17 de mayo de 2011
domingo, 15 de mayo de 2011
Ran 44 mins, maybe around 8 kms, next week its supposed to start serious training again, and incorporate workouts as well.
Runs this week: 5 runs, have to rest 1 dar because I was mentally and phisically tired from the race on friday.
Kilometraje semanal: around 52 kms, very low, the past 2 weeks have been very low, next week, I ll start doing 70 plus kms again.
sábado, 14 de mayo de 2011
Today I woke at 6.30 a.m. and was out with my father and danilo at 7 .oo a.m. I did today 11k easy , as soon as I started I feel pain in my left leg, plus at the last km, when I tried to increase the pace I really felt tired and when I finished the run I was huffing and puffing and the heart rate was very high , I dont know why. Finished the 11k in 63.16.
11k total, 63.16.