sábado, 31 de diciembre de 2011

Nice predawn run

Today I woke up at 5.30 a.m., and was out with my brother at 6 a.m., We did 9k to the mirador( 1.5k of the mirador and back), in the last km I sped up and finished the 9k in 50:57, felt great, then was off to work!! Happy new year!! The weather was quite nice today.

9k, 50:57.

viernes, 30 de diciembre de 2011

A bit tired morning run

Today did not go predawn as I went to bed pretty late, the alarm went off anyway but I slept in till 8:10 a.m., went out at 8:40 a.m. to the conservatory with Danilo, We did 5 laps there at an easy pace, I ran without a watch, but he took the time, in the last km I sped up and finished first than him to finish the 7.5k in 42:14, felt a bit tired at first but then flet better and better.

The weather was so so.

7.5k 42:14.

jueves, 29 de diciembre de 2011

Nice predawn run

This morning I woke up at 5:30 a.m. and went to the mirador with my brother to do 9k, I ran without the watch today but he took the total time, the way out was very easy, the way back was faster , We chated and enjoyed the nice predawn weather! great run!!


9k total, 51:35.

miércoles, 28 de diciembre de 2011

Regular morning run

This morning I went out with Danilo to the conservatory at 9:40 a.m., not a predawn workout but a morning workout, the schedule is flexible lately, I got there in 6:56, alot of time without seing that split getting to the conservatory( I seldom look at my watch during my runs though), I did 6 laps , 4 of them with Danilo, in the last lap I did 4 strides, felt fast on these but the breathing was labored, felt a bit tired
today.

Finished the 8.5k in 46:39.

lunes, 26 de diciembre de 2011

Easy morning run

This morning I went out runing at 9 a.m., the schedule was flexible today so I opted for a run at that time of the morning, tomorrow will be a predawn run though, I went out to the conservatory and did 5 laps there and back for a total of 7.5k in 41:39, the legs are still sore, but I felt good during the run and was at a good clip, finished strong. The weather was excellent, poured a bit at the end.

7.5k total, 41:39.

domingo, 25 de diciembre de 2011

Morning recovery run

This morning was up at 7:55 a.m. and out the door by 8:45 a.m., did with my brother 5.5k to the conservatory ( 3 laps there), and back in 33:03. In the first mile first very tired and sore from the race but then I felt very good and wanted to run more, but could not for time restraints!! the weather was quite nice.

Runs this week:5 runs, rest an extra day for the race.

Kilometraje semanal: Around 40 kms.

sábado, 24 de diciembre de 2011

Christmas 5k o 5k navideÑo

Christmas 5k 5 km 00:22 04:28 pace
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

Nice morning run

Today I was out with my brother Danilo around 8:30 a.m. to do 5.5k, just easy to really be recovered for tomorrow's race, went out to the conservatory and did 3 laps without a watch. In the last lap did 4 x 100m strides to loose the legs. The weather was fine.

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

Tapering a bit

Yesterday slept in and did not run, in the mid morning had to run some errands!!!

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

Good morning run

Yesterday I took the day off, my calves were bothering me a bit since I had run since last monday, so, 6 days in a row.

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

Good morning run

Today I woke up at 7:30 a.m., and was out alone by 7:35 a.m., Today I went to the mirador at an easy pace,got to the 1k mark(4k from my house) and back, in the last km(grocery) I had 38 flat, so I decided to really increase the pace to see if I could get sub 43, yeah I raced the watch, but sometimes you gotta have some fun, did the last km, but I think that its more than a km, in 4:34, so did 42:34 for 8k, felt a bit tired breathing wise at the end, but if I continued at the easy pace that I was going before the last km I would have done 43:30 or so which is pretty nice given my current fitness. Good run and the weather was nice also. Its great to run in the morning, now I can relax all day.

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

Nice morning run

Today We all 3, my bro, my father and I woke up before 6.40 a.m. to run We went out to the mirador, the plan for me was to do 8-9k, I started out a bit slow but then passed both of them and took the lead for a while, then Danilo passed me when he was doing his 5k tempo, I went with him till the 1.5k of the mirador, then turned around, in the linclon streed my father and I took a longer route to get home and I finished doing around 6 miles or so in 50.25 according to my watch, the only accurate distance that I saw in the watch was 21.22 for 4k, after that did the 500m with Danilo at 6.26 per mile pace. The weather was great, I think that this is the best weather of the year. Nice morning run.

6 miles total in 50.25

viernes, 16 de diciembre de 2011

Not a memorable run

Today I went out at 10:10 a.m. to the conservatory, did 6 laps there without a watch, in the last lap did 4 strides, the effort was easy, but the legs were a bit heavy plus at that time you are alone with the sun shining, a bit bored, I d rather to run in the predawn, feel better at that time also, all in all, 8.5k untimed.


8.5k total plus 4 strides, without a watch.

jueves, 15 de diciembre de 2011

Trying to get the pace back

Today I went out to the conservatory alone, around 9.50 a.m., did 3 laps there, then did 2 more laps with a goal of sub 9 mins, wanted to see how I felt running that pace, the 4th lap came in 4.30 and the 5th in 4.19 so for the 2 laps did 8.49 , but still feel the breathing so labored, then did another lap easy and came back to my house to complete the 8.5k in 45.10, not a bad run, but wanted to feel better in the fast portion. In the last 2.3k did 11.56. The weather was decent with too much wind at times.

8.5k total, 45.10.

miércoles, 14 de diciembre de 2011

Nice run

Today I went out for my run a bit late, around 10;10 a.m., was not quiet motivated, but went out anyway, did 5 laps to the conservatory at a good clip, did accelerate at the end, so did 7.51k in 40:50. Felt decent but the breathing was a bit labored at the end.

7.5k total, 40:50.

martes, 13 de diciembre de 2011

Nice predawn run

Yesterday I decided to rest.

Today I woke up at 5.20a.m. and went out to the mirador all by myself, I had to work in the morning today because I have and exam at 7 p.m. I did 8k to the mirador in 43.52, felt pretty good, when I woke up never crossed my mind to skip the run, it seems that the dicipline of a true runner is back, nice run.

8k total, in 43.52.

domingo, 11 de diciembre de 2011

Back to the 6 times per week of running

Today I woke up around 7.15 a.m. and I was out to the conservatory at around 7.45 a.m, I ran without a watch today just putting in the miles, did 3 laps solo, but then ran with an artist called mariojose, a good painter and artist,then I did 3 more laps with him slower but it was better than running solo, did 8.5k today untimed. Felt good but even better that I ran 6 times this week for the first time since my gatorade's training in May so nearly 7 months.

Runs this week: 6 runs.

Kilometraje semanal: Around 46.06 kms, some work to do, but it was quite nice compared to these months.

sábado, 10 de diciembre de 2011

Catching up

Friday rest. due to a bad administration of the time.

Saturday december 2nd , i went to the conservatory with danilo at 8 a.m. I wanted to do 7.5k but had to cut it short due to stomach problems, did 5.5k watchless.

Sunday dec. 3rd, did 7.5k to the conservatory at 8 a.m. in 40.28, felt really good.}

Runs that week: 5 runs

Kilometraje semanal: around 35 kms.

Monday 4th did 7.5k with danilo at 7.30 a.m. in 42.54, the pace was easy and conversational. had an explanation an hour later.

Tuesday5th, did 8.52k to the conservatory watchless, the last lap was hard mentally, it was around 8 am, felt strong.

Wednesday, Intended to do 2k sub 4.30 per km pace, did 2 laps to the conservatory easy , then the fast part started, 4.39 the first one , then I said too slow, then did the other one in 4.20, so 8.59,then did one more lap and went home, total was 7.5k in 39.54. Was around 8.45 a.m.

Thursday, I rest.

Friday- Started the run with a strong backache that has me bothering me for months, first time that it bothers me during a run, had to cut my run short, was 5.5k in 33.19, so slow, was with danilo and at 8.20 a.m..

Today I had in mind something alike than the wednesday, but this time I wanted to feel better, after to laps easy in the conservatory, I started the 2 laps fast, did the first lap in 4.32 and the second lap with the breathing too labored and te legs burned, in 4.18 , so 8.51 for the 2 laps, then did 2 more easy laps, and then from the conservatory to my house did 5.54, for a total of 8.5k in 45.54, no that bad, but I wanted to feel much better in the fast portion. Oh well, I dont know how I ll do on 24th's 5k. I would not surprise myself if I see the 22s. Happy to have gotten back to running.

jueves, 1 de diciembre de 2011

Getting consistent again

Sunday I did 7.5k to the conservatory with Danilo at 9 a.m., 5 laps in the conservatory, with a stride of around 200m every other lap, then Danilo took off and he did a lap in 3.43 and never saw him again till the very end, I did 40.19 for 7.5k.

Kilometraje semanal was around 35.5 kms, getting better.

Runs this week was 5 runs.


Monday ran at 8 a.m. did 7.5k watchless, 5 laps to the conservatory, felt good.

Tuesday' at 9 a.m. went out to do 7.5k to the conservatory , I thought that I was running 42 mins, but when I stopped the watch it read 40.16, good time, I did 5 strides , one stride per lap, maybe that helped.

Wedenesday , at 9.40a.m. did the same route watchless, relaxed, but the sun was hot and the legs were a bit rusty from the days straight of running, However, I am getting consistent again,and I love it. 7.5k

Today I decided to rest. but Tomorrow I have an explanation in college and the morning run will serve me well to relax myself, I need to learn to run when the pressures in life are very hard.

viernes, 25 de noviembre de 2011

Nice morning run

Yesterday I decided to rest.

Today in the morning, I went out with Danilo to the conservatory at 8.50 a.m. after one lap he called it a day and I continued to do my 5 laps there to run 7.5k, I did not wear a watch but Danilo took the time, it was in 41.45 , the first couple of laps I felt bad but then felt great, I finished the run feeling great.

7.5k in 41.45.

miércoles, 23 de noviembre de 2011

Lo prometido es deuda

I am back.

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

Maraton Claro

No I did not race it, but ran early in the morning before it after resting on friday and saturday, today I did 5.5k to the conservatory watchless and the temps were great and I felt great. My brother and father did not have a good race. I need to come back since a lot of people have told me that I am fatter and I dont like that at all, plus I want to feel the burn of racing again, I ll race the 5k on december 24th, so need to train for that.

Runs this week. 3runs

Kilometraje semanal. 18 kms. that could be a long run for me in the previous cycle before gatorade 10k.

jueves, 17 de noviembre de 2011

Nice morning run

Today I decided to start my old cesar routine, woke up at 5 a.m. and started my run at 5.40 am , did 7k to the mirador in 39.27, after the first km, my legs were somewhat dead but I felt decent the whole run. Felt strong at the end. Gotta keep at it.

7k in 39.27

miércoles, 16 de noviembre de 2011

Catching up

I have only run 9 times for the last 3 weeks

8k in 43.26, first half in 23.08 and the last half in 20.17

8k in 44.52.

9.2k watchlesss.

7.5k watchless.

8k in 46.53

7k in 39.56

7k in 39.17

5.5kin 30.34

5.5k in 30.26.

My running has been bad, just running 2 times per week for the last couple of weeks , this week i only ran on monday so far. These runs were in the predawn and 3 of them were in the late morning, no evening run since march 28th. Need to get consistent again, since I am running the christmas 5k in december 24th. Missed this sundays 10k for my lack of training.

martes, 25 de octubre de 2011

Catching up

Saturday- 7k easy without a watch with my father, had to do this at 5:50 a.m., since I was working in the morning, felt really easy and good.

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

Nice easy running

Today I slept in a bit, I woke up at 6:12 a.m. and inmediately changed and out the door for my run, this morning I did 8k in 43:33 with the first half in 22:42 and the back in 20:50, I thought that the way back was going to be sub 20 mins, but I cant complain , felt good but the cars were in full force since I was out 1 hour later than normal.

8k total, 43:33(22:42,20:50)

jueves, 20 de octubre de 2011

Catching up

Rest till Tuesday October 11th which I did 39:06 for 7k in the early morning feeling good.

Wednesday did in the early morning 7k in 39:45, starting much more conservative than yesterday, felt good.

Thursday- rest

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

Dissapointing week

On Thursday, I did 7k in the predawn with Danilo, He took off from the 5oom and I ran by my own the rest of the way. I finished the run in 39:21. Felt good.

Friday, Saturday and Sunday I rest, the friday, and saturday was because it was raining in the early morning, on friday I woke up and and when I was looking for my sox it started raining hard.

Today, I just woke up a bit late, high 7 a.m. did not have the motivation to run at that time.

I am very pissed off, because I just want to come back to my old shape, but I will.

Runs this week: 2 runs.

Kilometraje semanal: 14 kms. That will change this week.

From tomorrow on I will be a new cesar.

miércoles, 5 de octubre de 2011

Easy run

Monday - planned rest.

Tuesday - 7k at 5.30 a.m. in 38.39, felt with fresh legs and felt good.

Wednesday - slept in so no running, grrrr.


domingo, 2 de octubre de 2011

Getting consistent again

Today, I did 7k to the mirador watchless and alone, at 7.50 a.m., felt again flat but at least felt better than yesterday, the weather was hot but managable. I am happy that I ran 5 times this week.

Runs this week: 5 runs
Kilometraje semana:35 kms, low but getting better.

sábado, 1 de octubre de 2011

Catching up

Sunday - rest because of lack of water!! ohh my country!!

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

Catching up

Sunday 17/ 09- 7.5k to the conservatory with danilo at 11:00 a.m. ran without a watch, but he took the time in 42:18, felt good.



Monday - rest
Tuesday- rest
wednesday - back to running, did 5.5k at 10 a.m., felt like crap, thought about doing 1 lap to the conservatory,but felt a bit better and could complete.

Thursday- off for lazyness.

Friday- decided to run at 11 a.m., for a quick run, did 5.5k watchless to the conservatory in around 30 mins. Felt decent.

Today I did 6k with my father at 7 a.m., today I had to work at 9 a.m. so could not run longer, did 6k watchless but I finished with a sprint to beat my father that challenged me, felt very good. The past 2 days, has been very great as I felt very decent.

sábado, 17 de septiembre de 2011

catching up

monday - off

Tuesday- up at 5:15 a.m. and out to run 7k with danilo without a watch but he took the time, so 39:25 or so. Felt great in the second half.

Wednesday- off due to lazyness.

Thursday - thunderstorm in the wii hours of the morning so did not run.

Friday- posponed the run till the late morning but that did not happen, so dnr.

Saturday- woke up at 6:50 a.m. and was out at around 7:30 a.m. to do my run, 7k to the mirador without a watch, but I did surges several times because of the traffic. Felt decent.

domingo, 11 de septiembre de 2011

Rough week

Monday - rest.

Tuesday- up in the predawn at 5:15 a.m. and out with danilo to do 7k watchless, but he took the time, 42:13. Felt good.

Wednesday- off, lazyness to wake up.

Thursday - woke up in the predawn at 5.15 a.m. and out to do 7k in around 39 mins flat, ran watchless but danilo took his time and I beated him by around a min. Felt good again.

Friday and saturday off for lazyness again.

Sunday - ran in the morning at 9:50 a.m. because I wanted to run so badly and was pissed off to not have run in te early mornning, did 5.5k to the conservatory watchless, the last 600m were hard. Felt really good.

Runs this week:3 runs.

Kilometraje semanal: 19.5 kms or so, so low, I am gonna run tomorrow I dont have nothing to rest from.

domingo, 4 de septiembre de 2011

Catching up

Thursday- off for lazyness

Friday- woke up at 5:15 a.m. and was out with Danilo to the mirador at 5:40 a.m., did 7k in 40:56 felt like crap and the pace seemed way slower than 2 days ago, so was surprised with today's pace.

Saturday- was out at 7 a.m. to run, did 7k in 38:37 , felt better than yesterday, but at the end felt heavy again but finished with a sprint and and was huffing and puffing!! too hot these days even very early in the morning.

Today the madrugador 30k and 42k race that start at 4:33 a.m., since I was not running none of the events but wanted to watch them, I woke up at 4:50a.m. very very sleepy , took my time and at 5:40 a.m. went out to the mirador and did 5.2k, then stopped, then did 1k with eddy ramos to help him win the 42k, we did them in 4 mins or so, then help the 2nd and 3rd place for around 800m more, then helped a friend of all of us to complete his first marathon, did 2.3k more with them, so I did around 9.5k today with several stops, no watch today so untimed, but today I felt real good. The weather was cooler than the past days.

Runs this week:5 runs

Kilometraje semanal:34 kms, very low but getting better at it.

miércoles, 31 de agosto de 2011

Super catching up

sunday 21/08 - 8 kms with danilo at 6:30 a.m. in 44:53.

Monday - planned rest.

Tuesday 23/08- at 10 a.m., 7.5k to the conservatory in 43:50.

Wednesday - 24/08- 5.5k in 31:36 at 10 a.m. to the conservatory, ran so short because I springed my uncle.

Thursday - 25/08- rest.

Friday 26/08 - 7.5k total to the conservatory at 42:58 at 9:30a.m.

Saturday 27/08 - 8k at 6:30 a.m. to the mirador in 43:34, felt good.

Sunday 28/08- 8k to the mirador at 7 a.m. watchless, felt very very good.

Monday 29/ 08- rest.

Tuesday 30/08- intended to do 7.5kto the conservatory, but I had stomach problems and low energy levels, and did 20 mins, one lap to the conservatory and to home.

Today at 5:30 a.m. was out with danilo and did 7k before my training and did 41:34,very slow but I felt very good.

I feel very good in the early morning but feel with low energy levels in the late morning, early morning it is.

My running is getting consistent again and I am happy about that.Need to lose some weight.

sábado, 20 de agosto de 2011

Catching up

On Wednesday I woke up at 5:15 a.m., and went out with Danilo to the mirador to do 7k, I sprinted at the end and beated him by 33 seconds in 400m or so, I did 39:42 for 7k, I thought that I was moving faster but at that time the legs felt fast but are going slow, all in all felt a bit tired. The weather was fine.

7k total, 39:42.

Thursday - off, took the day off because of lazyness, but I had planned to take an extra day off this week.

Friday- Again, lack of motivation to go out by my own at that time of the morning, so dnr.

Today I was very motivated and regreted havent run for the last couple of days, today I woke up at 6:30 a.m. and went out at 7:10 a.m. for my run, did 7k in 38:35 , never forced the pace so I was kind of happy with the time given that I did not sprint. I want to really get back to my old shape. When you dont run, you realize how important is running in your life. Thanks god for allowing me to run.

7k total, 38:35.

martes, 16 de agosto de 2011

starting over

Yesterday I rest.

Today I woke up at 6:30 a.m., public holiday here, at 7 a.m., I went out with Danilo to the mirador, today I just did 7k easy in 38:32, I thought that I was running near the 40 mins, so I was kind of surprised with that time. Felt tired as soon as I started, the legs were rusty, but I m very happy to have came back to running . I just need to stay consistent and set very nice goals for the christmas race.

7k total, 38:32.

domingo, 14 de agosto de 2011

Great run

This morning I woke up at 6:30 a.m. and was out at 7 a.m., with Danilo, We did 6k to the mirador, in the last 2k I surged very hard but he followed me and then in the last 400m it was a race, he outkicked me in the last couple of meters, what a fun run, We did 6k in 32:36. Its great to be back in training.

sábado, 13 de agosto de 2011

Catching up

Have been sick as I said in my last post.

Today at 6:45 a.m. I woke up to do my run, did 6k in 34:12, felt good, but a bit tired.

miércoles, 10 de agosto de 2011

Catchiing up

Rest till past saturday.
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

Catching up

Went back to running on tuesday , I did 6k at predawn and I felt very good. Untimed. Had stomach problems.

Wednesday- At 10:30 a.m. I did 6.5k with Danilo to the conservatory, did 40:10, very very slow but was dead.

Thrusday- In the predawn I did 7k to the mirador in 38:40, felt really good but had some stomach problems.

Friday- off

Saturday - At 10:30 a.m. I did 6.5k with Danilo in 36:05 with a fast finish, felt good but tired at the end.

Today did the same thing as yesterday but without a watch and slower but not by much, felt tired at the end.

Runs this week: 5 runs, I am coming back and shin splints are gone.

Kilometraje semanal: 32.5 kms

sábado, 23 de julio de 2011

Catching up

Sunday and Monday off

Tuesday- did 7k to the mirador in the predawn(5:15 a.m.) without a watch so untimed,felt bad because I had stomach problems and the legs did not respond.

Wednesday- off

Thursday- Did 7k to the mirador in 39:37, the legs did not respond and Danilo pulled away from me early, did it in the predawn.

Friday- off, had an exam and did not have the motivation of the focus to wake up and run.

It seems that when I have a lot of things going on in my life(work, exams in college) I totally lose the focus on running and should not be that way, I have to change it and work hard but at the same time train hard as well!! Hope to get consistent again soon!


sábado, 16 de julio de 2011

Nice dawn run

Today I woke up at 6:30 a.m., and was out at 7 a.m., did 7k to the mirador in 37:04, felt good, nothing compared to the late morning runs, the weather was fine. The guys are running fast so I do better start training hard again.

7k total, 37:04.

viernes, 15 de julio de 2011

Back again

Had not run since sunday so 5 days off. I have been inconsistent due to the low motivation.

Today at 10:15 a.m. I did 5.5k to the conservatory( 3 laps there) without a watch, did not feel that good after the 2nd lap, low energy level, but very happy to be back running, it felt great. The biggest reason that I have not been running as much is that I am focusing on others things such as college, and have not had the motivation to wake up to run.

5.5k total, untimed without a watch.

domingo, 10 de julio de 2011

I am healed?

Rest the last 5 days due to low motivation and to let the leg recover.

Wednesday- 6.5k to the conservatory watchless, low energy level after the first lap. Around 10:20 a.m.

Thursday- 39:01 for 7k to the mirador in the predawn, around 5:20 a.m.

Friday - 7.5k in the conservatory , low energy level after the first couple of laps, watchless, around 10:30 a.m.

Saturday - 5.5k watchless to the conservatory felt like a million of bucks and the weather was great. At 10:40 a.m.

Sunday(today) 6.5k to the conservatory watchless and with low energy level at the halfway. Around 10:40 am. have been lazy to wake up early but I am running in the morning, however at 10 a.m., my energy level tend to drop very much.

Now to the title of the post, none of these days the shin splints bothered me, it seems that I am healed and the 5 days rest really helped, we will see what happens in the next week.

Runs this week:5 runs

Kilometraje semanal: 33 kms , very low but testing the leg and it seems that it is healed, great news!

domingo, 3 de julio de 2011

Catching up

my lack of blogging has been due to the fact that I dont have a computer recently and I have to borrow my girlfriend's computer.

Saturday 25/06: rest , the leg hurted very much.

Sunday - 26/06, 9k in the dawn to the conservatory and the gomez route, 50:45, I dont know if its more than 9k but its something like that. This afternoon hispaniola half marathon.

Monday- 27/06- rest

Tuesday 28/06- woke up very early and at 5.15 a.m. did 8k to the mirador in 44:08, the leg felt fine.

Wednesday 29/06, Same as yesterday , but with my father in 46:03.

Thrusday 30/06 Took the day off, because of lack of motivation. Also the past 3 days could not get to classes because I had a job training.

Friday 1/07-In the late morning went out to the conservatory to do 8.5k, ended doing 6k or a bit more, did one lap and then did a lap to the maximo gomez till the conservatory entry and back to my house in 32:52, finished tired.

Saturday 2/07 and sunday 3/07 are off days, yesterday no water to take a shower and today did not have the motivation to go out. That happens when you dont have races to train for.

My training is going not very good but the leg has been bothering me and the extra recovery serves well, but the low motivation is playing a role here also, I ll try to get back my consistent.

viernes, 24 de junio de 2011

Late morning run

This morning I woke up but did not feel like running, so thought about resting, but at 11:30 a.m. I decided to go for a short run, so I went out without a watch to the conservatory, did 3 laps there and came back home, within the 3 laps I did 4 x 200s or so repeats, dont know the exact distance but it was an estimate, One feel a lot of freedom when you do workouts without a watch, I have to admit that in the last 2 repeats I was very tired and the legs were not responding. The heat was not that bad today, felt very motivated there running. The leg did not bother me at all, although I could feel something there, it was not pain but something.Its supposed to hurt a lot today , since it is the 4th day, but I felt very good. Unfortunately I wont have the chance to race soon because I got a job from 2-7 p.m. even on weekends and races here are in the evening.

5.5k total including 4 repeats of 200m or so, untimed.

jueves, 23 de junio de 2011

Easy morning run with a couple of strides

This morning woke up at 6:30 a.m. since it was a public holiday today , went out with danilo at 7 a.m., to the mirador I had planned to do only 9k, when I went out I felt very good but as soon as I crossed the 3k the energy level started to get down and my legs got tired, when I had 5.5k I did 2 x 100m strides with Danilo since he was doing 12 strides, the time for those strides that I did were around 19 and the second one in 16-17 felt fast on these, I have no raw speed, then ran with Danilo to home to finish 9.4k where I only measured 9k in 51:46.

The heat was horrible and the humidity was very high, I dont know if that is the reason that I am feeling like a yo yo on runs, but I am not feeling very good.

But something good about This morning run, the leg did not bother me at all, even when I started. Hope that it continues that way. Tomorrow is a critical day since the 4th day of running start to hurt me very bad, hope that tomorrow is not the case.

9.4k total, timed 9k in 51:46.

miércoles, 22 de junio de 2011

Hot and humid morning run

This morning I woke up at 5:15 a.m. very sleepy but went out for my morning run T 5:38 .m. anyway, went out with Danilo and my father. The leg bothered me a bit but then eased up and was not a problem, but I did not feel good , I had no energy. The stomach was screamingas if I would be hungry, I was though :D. My energy level was that low that I thought about stopping at 8kms and come back walking the last 3 kms, but I changed my mind when I saw my father far ahead, that I could pass him( he was running only 10k), I kept going and started to feel better mentally. Did 11k in 60:09, very good pace for me and even better given the way I felt, Danilo did 59:27, he dropped me in the 6th km. I pressed the split button at the 8k in 45:02 in case I would have decided to stop, but the last 3 kms that were supposed to be very easy were in 15:07, very nice and I was not feeling very good and I felt that I was moving much slower than that. Never looked at the watch though, I only looked at the stats at the end.

After the run We all 3 discussed about the high humidity and heat, it was very unconfortable, maybe that was the reason that I felt that energyless.

11k total, 60:09( last 3 kms in 15:07 feeling like s$%#$t)

martes, 21 de junio de 2011

Back on the wagon

Stats for las week were:

Runs:4 runs, the leg and the lack of water on sunday.

Kilometraje semanal: Around 36 kms, at least I am running.


Today I woke up at 5.00 a.m. and was out at 5:20 a.m., the plan was to run 9k to the mirador, but when I was in the mirador I found minaya who had the sneakers that he wanted to give me, I decided to get them, so pressed the split button at 6k in 33:22 , ran some to the parking ran a bit more till I stopped the watch in 34:30s,waited him to finish his hills,then we did a bit more than a km for his cool down, so my total running time was 41:55. Had to come back walking 3 kms with the box with the sneakers inside, another workout. Oh well. I was a bit late for my classes. The weather was hot as always these days. Very happy to have run. When I started the legs felt very loose and smooth, hence the rest days.

Around 7.5k in 41:55

lunes, 20 de junio de 2011

More off days

Yesterday Could not run because when I got up , here was not water to shower and in the afternoon I could not run.

Today I set my alarm for 5 in the morning to go running before classes, but I did not hear the alarm and by the time(6:20 a.m.) I woke up it was time to get ready for my classes, and I am not willing to go out running in the afternoon with all the traffic and the heat! I am looking forwar to tomorrows predawn run.

The leg is bothering me a bit, so those 2 miss runs I view it as an opportunity to really rest and give the leg a break, I am not sure if it will work.

sábado, 18 de junio de 2011

Unpleasant run

Yesterday I took the day off because it seems that when I run 3 or more days in a row, the leg hurts me very much.

Today I woke up early but had an stomacache and thought about resting,but then at 10:30 a.m. I decided to go out and run some, no need to rest, went out to the conservatory without a watch, at first the leg bothered me a bit then it dissapeared, but as soon as I got to the conservatory the wheels came off and I had to do mental tricks to finish up the 6 laps there, I had no energy. Started to feel better in the last lap and then came back home feeling more decent, but still not great. A very unmemorable run, but runs like this makes you stronger. The weather was hot as usual.

8.52k without a watch, so untimed.

viernes, 17 de junio de 2011

Catching up

I have not had computer, yesterday I borrowed my girlfriend's.

Friday 10/06- The shin splints really bothered me that day and I decided just to not run the race the day later. 7k in 40:23. The heat was ugly.

Saturday 11/06- Rest day. Today was supposed to be the race but I dont even run, giving the leg a break.

Sunday 12/06- Went out in the morning with Danilo to do 6k, but I was feeling so good that we decided to do 11k, I did not wear a watch but Danilo took the time, it was around 63:40. Felt really easy, and the leg bothered me a bit, I regreted not to run the race, but maybe If I ran it I would have hurted very bad, who knows!!! Today felt real good.

Runs this weeks: 5 runs

Kilometraje semanal: Around 45 kms, the leg is not letting me to pile up the miles.

Monday 13/06- Rest. Giving the leg a break.

Tueday 14/06- This morning Danilo was doing a workout, and I was hungry to run fast, decided to do portion of the workout with him, the leg behaved well today and I warmed up 3k to the mirador in 20 mins, quite slow, then was going to do 3k at 4:10/km to see how I felt, but only managed 2 kms in 8:22 (4:11,4:11) with identical splits. The reason that I stopped there was stomach problems, the leg was just doing fine. Then cool down to home, so 9k with last 6k in 30:40. Felt real good today.

Wednesday 15/06-This morning woke early and out as habitual, but this time by my own, did 11k in 61:03, felt the legs a bit tired and sluggish, plus the leg was bothering me to be honest. 11k total.

Thursday 16/06- This morning when I woke up was raining very bad so I decided to skip the run, when I came back from classes at 10 :a.m. Danilo and I went to the conservatory walking and started running there, We did 8 laps there, I ran without a watch but he took the time, I finished the 8k in 43:40, and I felt sprinting the whole way. Happy to have gotten my run in.

Friday 17/06(today)- The leg was bothering me a lot last night and this morning so I will rest today to give the leg a break. Listening to the body is the only way that I can really run "consistently". I want to start training again with the fast stuff. Damn injury. I want to do something fast tomorrow, we will see how the leg behave.


jueves, 9 de junio de 2011

Predawn running

This morning I was up at 5:00 a.m. because I had classes in the morning at 7 , so went out running with my brother at 5:25 a.m. went out for 9k today to the mirador, I never felt good, felt like crap, near the end I started to feel better but then I felt really bad again, no energy today and the breathing was somewhat labored, I am happy to have gotten my run in though. 9k today in 51:26. Not that bad compared to how I felt. Its nice to be done before 6:20 a.m.

9k total, 51:26.


Another note is that I think that this morning I felt so bad was because my father told me that the weather at 5:00 a.m. was at 40 degrees celsius, too hot and I believe it since I was sweating in the first km, very rare in a morning run.

miércoles, 8 de junio de 2011

Catching up

Monday - Planned rest.

Tuesday- This morning I had to wake up extra early because I had classed at 7 a.m., so I woke up at 5:00 a.m. and was out at 5:27 a.m., just did 8k easy in 45:19. The weather was good. Was going to do 11k, but decided to cut it short. The leg felt decent.

8k total, 45:19.

Today I woke up very sleepy today at 5:15 a.m., and was out running with my brother at 5:40 a.m., was going to do a ligh interval workout, but when I went out the leg was bothering me a bit, and decided not to resume speed training in this race's week, did an easy 11k in 63:26(33:13, 30:13), good negative splits. Nice weather for runing. Felt great afterwards, but I have to admit that the last couple of days have been hard to get out of bed.

11k total, 63:26

domingo, 5 de junio de 2011

The come back "long run"

This morning I was up at 6.30a.m. and out at 7.10 a.m. this time I was alone since my father rest and my brother moved his run to the afternoon, the weather was cloudy and almost raining, I went out anyway. Today the plan was to run 11k and if I felt good I would do 13.5k, when I started running I felt so loose and smooth and I knew inmediately that I was running 13.5k, the leg bothered me a bit , bit its much better and I am happy with the way that I am feeling, I never looked at the watch but recorded some splits to see after the run, first 3k in 17:18, strange for a morning run, then the next 5k in 26:31, the 8k in 43:49, then the next 3k in 15:28, so 11k in 59:17, then went out to the conservatory and back in 12:25, so 13.5k in 71:43. Very good for my easy pace, I increased the pace as the run went on, and felt great at the end, felt very strong and my motivation is coming in a big way, hope the leg keeps improving. The weather helped a lot also. This is the fastest that I have gone for an easy run in a long time, but its because I am not doing hard workouts lately. This has been my longest run in over a month.

13.5k total, 71:43.

Runs this week: 5 runs, but one of them was a mini run , since it was only 3 kms. Took 2 days off for lack of motivation.

Kilometraje semanal: 42 kms, very low. The last month has been very low, but I see it more as a rest and recovery for my leg and my body. Next week I do have a race and I hope to runs ub 21:30, despite my low training the past month, However, I hope to start getting in my 40 or miles a week.

sábado, 4 de junio de 2011

Morning run

This morning was up at 6:20 a.m. and out at 6:50 a.m., I did 11k in 60:11 with Danilo, last 3k in 14:40, first 8k in 45:30, never looked at the watch during the run, just recording to see after the fact. Finally getting back to my normal runs. The leg bothered me a lot at the beginning , I think that it was because of the weather, then the pain went away, that is good because in the past I would have the pain for the whole run.

11k totak, 60:11. Feeling normal again.

viernes, 3 de junio de 2011

Two morning mini runs

Wednesday and Thursday were day off. No particular reason, I just did not go out in the morning and did not want to run in the afternoon. It has to help to the shin in the leg, right?

This morning I woke up at 5.15 a.m., and was out with my father at 5.45 a.m. my plan was to do 11k easy, but when I got to the 3.6k in 22:15 or so( its measured the park again each 200m), I had to sit down, because I wanted to go to the bathroom, ya know, stomach problems, I was angry about that, but nothing that I could do about, I just sat down in one of the banks and waited for the feeling to go away, then I got up and the plan was to come back to my house walking , when in the km 0 I saw a bathroom that I did not know that was there, so I got in, did my thing and then ran 3 more kms to my house in 15:40. Oh well, 6.6k total with a rest of around 15 mins in between. The weather was rainy at first but then it eased up. Too much rain for the last couple of days.

6.6k total with a rest in between, unintentionally though, around 37:55. The leg felt decent, was bothering me a bit, but at least I had not to change my form. Love the morning running, hope to be consistent again, as I was 1 month ago.

martes, 31 de mayo de 2011

Late morning run

Today I woke up early but went back to sleep, was calling it a day, but at 10 a.m. I decided to go out and run some, went out without a watch to the conservatory, had two months without going there, and did 6 laps, then back home for a total of 8.52k, I let my watch in the table but I guess I did around 46 high. I did 5 strides(a couple in the hills) in the last lap of the conservatory, leg felt good.

8.52k, 46 high.

lunes, 30 de mayo de 2011

Short run instead of rest day

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

Nice morning run

This morning I woke up at 6:20 a.m. and was out at 6:40 a.m., today I did the exact route as the previous 2 days, so 11k to the mirador without a watch, but today The pace was much more agressive and I felt way better. If I have to take a guess, I did around 60 mins. The weather was hot.

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

No pleasant run

This morning I was up at 6.15 a.m. and was out with my father at 6:35 a.m. to the mirador, I wanted to run fast today, but when I started the left leg bothered me, its better, but I dont want to risk my running for a short gratification, I went out without the watch once again and did 11k easy, did not feel good, felt with tired legs, and mentally it was long, dont know what happened but yesterday and today have been rough days!! but happy to have run. the sun is rising very early also, so in the way back it was very hot and sunny.

11k total, untimed.

viernes, 27 de mayo de 2011

Morning run

Yesterday as I said I did not run but I had a very good birthday!!

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

No birthday run

Happy birthday to me, I woke up this morning for my run, but my brother went back to sleep and I did not want to go out alone, so went back to sleep also, I regret for that now. However, it serves as recovery for my shin splints, btw its much better. No run today, I should have run since a run is a true gift. Oh well, maybe next birthday!!

miércoles, 25 de mayo de 2011

Watchless easy morning run

This morning I woke up at 5.15a.m., and was out at 5:40 a.m , I was not sure to do a workout because as I said yesterday the pain still there, in a lower degree , but still there, so I opted to do an easy run without the watch again, was out to do 6k, but then decided to do 8k . I felt really good, the body is willing to push, but the leg does not allow that. Weather was just fine.Before the run I had not motivation to run, the leg issue is taking away the motivation, but after the run I felt so good that I was really happy to have run this morning.

8k easy, no watch so untimed.

martes, 24 de mayo de 2011

Back on the wagon

After Sunday and yesterday rest, this morning I was up at 5.15a.m. and was out with Danilo at 5:40 a.m., The shin splits is not 100% healed, but honestly the rest helped, today I just did 8k easy to the mirador without a watch, felt really good and relaxed. Nice morning run. Still worried about the shin splints, but I dont pretend to rest one more day this week, in fact tomorrow I want to run hard, we will see how the leg behave. Weather was just fine this morning.

8k easy, untimed.

domingo, 22 de mayo de 2011

Catching up

Wednesday- This morning I was out for my run at 5.40 a.m.,Was supposed to do an interval workout : 5 x 1k, but The left leg did not allow me to do so, yesterday I was hesitant to do it, depends on how I would start, I started with some pain so I wrote it off, BUT, as I warmed up to the mirador with Danilo in 18.54, he was doing a fast 10k, and I decided to do some of the run with him to activate the system, went out to do 2.5k but in the middle of the run decided to do 3 kms, the splits were 4.12,4.06,4.10( out and back) to finish the 3k in 12:29. Then contiuned to home to finish the 11k in 59.37. Last 8k were in 40:43. Great morning for a run.

Thursday- Decided to give the left leg a rest and see if I could get rid of the pain.

Friday- This morning I woke up at 5.15 a.m. and was out at 5.40 a.m. started with the pain, felt very rested and good, but the pain makes me change my running mechanics, did 11k in 60.14. Felt good but the pain.

Saturday- This morning I was out at 7 a.m., was trying to do my cruise interval workout, but I started the run with a lot of pain, it eased up as I warmed up, but was always there, was not sure of starting the workout, after warming up 3k to the mirador, decided to started it but to see how it felt, I had decided to give up the workout, well, I did 2k at "threshold pace" in 8.39(4.16, 4.23) a bit after the 2k I saw Danilo and stop the workout there and came back with him, so I did around 10.2k, with the last 7.2k in 39.26. Felt frustrated to not have completed neither of the workouts, but its not my fault.

Today I decided that I needed to give the leg some rest, I ll give today and tomorrow with no running and see if it makes a difference, I have been researching somewhat, and my injury is quiet common, its called shin splints, I saw that the only way to heal it is resting and applying antiflamatory cream. We will see how these 2 days turn out.

Runs this week: 4 runs, because of injury.

Kilometraje semanal: 43 kms, not bad for only 4 days of running. Hope that I can get back to doing my hard workouts and be ready to attack my PR on July 10k.

martes, 17 de mayo de 2011

Nice morning run

Monday- I rest on monday, I know I told that I was running today since I rest on friday, but deccided to rest so that it would not affect this week.

This morning was up at 5.15 a.m. and was out at 5.40 a.m. my legs felt fresh today so I went out faster than normal, today I did 11k easy faster than my normal easy pace, went out to the mirador to the javilla, finished the 11k in 60.15, 2-3 mins faster than my normal pace, felt very good, but the left leg stil bothers me. The weather was very fine. Tomorrow I ll do my interval workout.

11k total, 60.15.

domingo, 15 de mayo de 2011

Short morning run in Altos de chavon, La Romana

This morning I woke at 7.30 a.m. and was out with Danilo at 7.50 - 8a.m. in Altos de chavon, la romana, we were the saturday and sunday here, so We went out for an 1 hour run, I was thinking on that, the leg started to bother a bit once I started but then the pain dissapeared, We went out of the urbanization, and took the main avenue, 15 mins, then 15 mins back, we arrived here in 29.23, so 37 seconds negative split, then we continued our way and took the opposite direction of the main avenue, We entered the anfiteatro of the altos de chavon, a beautiful sight there, We decided to stop the run at 44 mins, around 8 kms, I was feeling very good, nothing compared to yesterday, the sorenesss in my legs is gone after a week of the race, I think that this is the longest period of time that i have been with soreness in my legs. We stopped the anfiteatro to appreciate the new areas and see where duran duran and other artist play their music here. Very nice place. Not so bad that I cut the run short, its a matter of running and appreciating the new areas as well. Very good day for running, a bit hot, but good.

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

Not that good morning run

Yesterday I decided to take the day off because I was mentally and phisically tired from the race.

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.

miércoles, 11 de mayo de 2011

Sore morning run

This morning I was up at 5.15 a.m. and out to run at 5.40 a.m., did the same route than yesterday at the same time, today was 11k in 63.26. The weather was good, I was more sore than yesterday, could loosen up in the second half.

11k total, 63.26.

martes, 10 de mayo de 2011

Nice morning run

Yesterday I rest.

This morning I woke up at 5:20 a.m. and was out by myself at 5:40 a.m., I was very sore, hurt all my leg muscles, as always after the races. Today I did 11k starting at an easy pace, but looked at the watch with 300s to go and was surprised, was running my normal pace and I felt almost like walking the entire way, did a stride at the end but I was sore as hell, finished the 11k in 63:04, felt good but SORE!. Today I used my new balance pairs and threw away the saucony, too spent. The injury did not bother today, it seems that the race helped heal the leg pain!

11k total, 63:04.

lunes, 9 de mayo de 2011

10k gatorade race

Bad day at the office yesterday 46:30 for the 10k, no watch. around 34 celsius the weather.

Runs this week: 6 runs

Kilometraje semanal: Around 53-54 kms, tapered somewhat for this race, but the decline in kms was because of the left leg pain. BTW did not bother me during the race.

Planned rest day today.


sábado, 7 de mayo de 2011

Morning shake out watchless run

This morning I woke up at 6:30 a.m., and was out at 6:50 a.m. today I only did 6k at an easy pace without a watch with 5 strides in the middle of the run. To be honest the left leg bothered me from the get go, but I could tolerate the pain( not that good solace), I felt very good cardiovasculary but the leg was bothering me. We will see how that turns out on race day tomorrow. My training has gone really well, very consistent, so I shoud run well. The weather today was very nice.

6k total(inc. 5 x 100s strides), no watch,untimed.

viernes, 6 de mayo de 2011

Morning easy run

This morning I got up at 5:20 a.m., and was out with Danilo at 5:40 a.m., today I just did 8k easy to the mirador at an easy pace, the legs felt tight till the end when I did a couple of strides, I did the 8k in 46:43, felt good, but the left leg bothered me when I started the run, after that it eased up but not altogether. We will see what happen on Sunday. The weather was very nice today.

8k total, 46:43.

jueves, 5 de mayo de 2011

Good morning run

This morning I woke up at 5:20 a.m. sleepy, but I think that running in the morning is an habit since I dont wonder if I should go out or not, I just get up, get dressed and out for my run. This morning Danilo and I went for a 11k run to the mirador at an easy pace, my left leg was feeling pretty good, I took 6 antiflamatories yesterday so that helped, Danilos knee was better since he as able to complete 11k without any problem. I did the 11k in 64:49 with a very slow first half. The weather was very great, it was cloudy(once it was clear). At the beginning of the run, 2k or so I was feeling a bit tired in my breathing, but as the run went on I was feeling better and better, at the end felt like I just did 5k, good sign!

11k total, 64:49.

miércoles, 4 de mayo de 2011

Morning short run with fast finish

As you all know, yesterday I had pain in my left leg for basically the whole run, so I had doubts if I was going to be able to make sunday's race, I took antiflamatories twice yesterday and it paid off this morning. This morning I woke up at 5:20 a.m., was out the door for my run at 5:47a.m. , today the durarion of the run would depend on the pain in my leg, when I woke up this morning the leg was bothering me softly and I thought that it would bother even more as soon as I would start my run, well, that did not happen at all, when I started the run I did not feel pain at all, just was bothering a bit, almost 0 bother, I was not sure of how long to run, since today was supposed to be my interval workout of the week, I was not going to do it, because its better to take it easy( the 2nd half was not that easy today) and not to get the injury worse. So I opted for 6k ( to the km 0 of the mirador and back) at 5:00 per km since I was feeling very good and rested, but then took it easy , then accelerated at times again, so I decided that I was going to run 6k at a good pace with the 5:00/km in the back of my head. I was moving the legs way faster than my regular runs, pressed the split button at the half without looking and came back even stronger, to the point when my breathing was fast, but never felt exhausted, felt strong the whole way and with good form, so I came back the last 3k in 12:57, I was surprised with that , I thought that I was running 14 mins for the last 3km, I was sure that the first half was not at 5:00 per km, because I felt great cardiovasculary and starting a morning run, 5 min/km feels like 4 min/km turnoverwise. I finished the 6k in 29:33 (16:36,12:57), so sub 5 min per km thanks to the second half, negative split by 3:40 or so, felt great, the leg behave well. I should not force the pace today for sure, but I was feeling pretty nice and the leg was not bothering me at all, and I had scheduled an interval workout, last km of today was at interval pace I think, at least the effort was. Great weather, happy to be able to make the race, hope that the leg continue behaving well.

6k total, 29:33 (16:36,12:57).

martes, 3 de mayo de 2011

A bit painfully morning run

Monday -planned rest

Today I thought that I was going to be pain free from my right leg because of the rest day yesterday, that did not happen. I woke up this morning at 5:15 a.m., and was out with Danilo at 5:40 a.m., he still injured from the knee, and I was running by myself from the 2k on, because he had to turn back and call it a day. My left leg bothered me the whole run, from the very beginning I was feeling that it was bothering me. The pace today was very slow and could only sped up on the way back, today I did my normal 11k in 65:15. I felt great in the lungs and felt myself very rested, but the left leg held me back the whole way. Tomorrow is supposed to be an Interval day, but We will see. Hope that this pain goes away soon. The weather was very good today.

11k total, 65:15.

domingo, 1 de mayo de 2011

The "Long run"

Yesterday I went to bed very late, around 1 a.m., and yesterday was bothering me my left leg even when I was walking. This morning I woke up at 6:20 a.m. and was out with Danilo at 6:55 a.m. for my 16k long run today I decided to leave the watch at home and relax, Danilo had to return in the 1k mark, because he is injured, so from the 1k on I had to do 15k on my own, my left leg was bothering me as soon as I started, but when I warmed up at around 5-7k the pain went away, so the second half was pain free, I felt great the whole way effortwise and very strong, but I was very thirsty when I got home. Danilo kind of took my time, I did around 90-91 mins. Felt easy.

16k total, 90-91 mins.

Runs this week: 6 runs, I have been very consistent and training hard.

Kilometraje semanal: Around 76.3 kms (47.4 miles). That is a PR for me in mileage, this is the first time that I do 3 "up" weeks instead of 2 weeks "up" and the following down. Next week is going to be "low" week, but I am very worried about the pain on my left leg.

sábado, 30 de abril de 2011

Cruise intervals: 2000m repeats

This morning I woke up at 6:20 a.m., and was out with my father and Danilo at 6:45 a.m. Today I had my cruise interval workout which was hard, 3k warm up +4 x 2000m with 85 seconds rest+3k cool down. As soon as I started the warm up, the left leg started to bother me and I was prepared to drop the workout if it continue to bother me, then after a couple of mins it dessapeared, I warmed up 3k in around 18:20 to the mirador. Then, stretched the left foot a bit, and started my workout, when I started the leg bothered me again,for around 200m, after 300m it dessapeared again, I crossed the 1st km in 4:20, right where I wanted to be, continued to that pace but was a bit unconfortable, I think yesterday's racing training caught me up today, ok, finished the first repeat in 8:43, very nice, recovered around 1:28, then the second repeat started, felt a bit unconfortable in this one as my breathing was somewhat fast, when I crossed the first km in 4:15 I knew the reason, eased up a bit to finish the second repeat in 8:40, was feeling better, recovered 85 seconds and the 3rd repeat started, first km in 4:23, kept the same pace to finish the 3rd repeat in 8:47, was a bit tired but feeling quite strong, recovered 80 seconds and last repeat started, crossed the first km in 4:26, and was feeling heavy legs already, dont know if it was mental as it was the last one, but had to accelerate at the very end to get sub 9 mins, 4th repeat went in 8:57. so 4 x 2000s in 8:43,8:40,8:47,8:57 with 85 seconds rest. Felt good, a bit tired at the end, but happy with the pace as it was faster than my previous cruise interval, and yesterday I ran somewhat hard for around 5k, I dont know if I would have been truly rested I would have run faster, but definetely was not feeling at the top of my game in the first repeat. I just wanted that the old guy test me today, today i was trully prepared to run hard, as this workout is not an easy feat, no matter what the race result say, I have improved, since I could manage a workout like this feeling strong at the end. The weather was decent. Happy with the workout and the effort. Now as I am typing this I ran a bit in the floor of my house and I hurt my left foot a lot , I am starting to worry, hope that I can do my long run tomorrow, hope that monday's rest help that to heal. the 8k plus the recovery of the workout went in 39:23, was around 8.6k, so it was fast. Hope that this T work pay off in next week race, but I hope to be pain free for the next days to come. 3k cool down.

Around 14.7kms total, I think that this the highest mileage I have done doing a workout. wow.

viernes, 29 de abril de 2011

Unplanned planned "more or less racing"

This morning I was up at 5:20a.m. sleepy by the way, and out with Danilo at 5:45 a.m. or so, today I had planned to run 11k easy run to get ready for my tomorrow's workout, well, I went out at an easy pace, feeling very good. Yesterday, The mexican runner that like to pass people passed Danilo and Danilo kick his butt by passing him back and pulling away turning it into a race, Yesterday he passed me as well, but I was too tired from my interval that I continued running at an easy pace, but I told to myself that if he passed me again today or some other day I would challenge him and race him in training to kick his butt, well, that happened today, I was running at an easy pace , but within 3.8k into the run(800s in the mirador), The guy passed me and I inmediately sped up and ran in his back, then 200s later I took the grass and sped up, like a mile race, I continued my way, when I heard footsteps very near I sped up once again, I was still tired from my interval workout to be honest, when I turned back in the 2.5k of the mirador (5.5k of my run) He was very close to me, and I accelerated even more, but I was somewhat tired, the same happeened, when i Heard footsteps I accelerated, easing up a bit between accelerations, in the last km I heard footsteps again and really hammer the last km, with 400s to go I glanced back but could not see the guy, so I eased up a bit, with 200s to go I sped up again, with 3k to go I really ran easy to home, recovering with about 1k to go. When I was approaching my house I glanced at the watch for the first time and it read 56:50s, I said"holly crap I am going to run 57 mins" I finished the 11k in 57:31, so 5 minutes faster than my normal runs, I never looked at my watch during the run so to speak, but I guess that I did the 5k of the mirador in around 22-23 mins, that guy really got out my racing instincts today! I regret it? yes, tomorrow I do have a very hard session, 4 x 2000m cruise interval and by the end of today's run I felt the legs somewhat burned, I hope that tomorrow I feel capable of doing my cruise interval workout. The weather was good.

11k total, 57:31.

jueves, 28 de abril de 2011

Morning recovery run

This morning I woke up at 5:20 a.m. after hitting bed at 10:30 p.m. yesterday. At 5:40 a.m. I went out with my father and Danilo, today I had a 11k recovery run, decided to do it without a watch, as soon as I started,my foot started to bother me, as always the day after a workout I was drop by my brother and my father, but by the 4.5k( mile in the mirador) I caught my father( Danilo was way ahead) and ran together till 3k to go when I felt really good and sped up a bit, finished the run feeling pretty good and pain free. The weather was fine. In the second half of the run I felt very very good, much better than in the first half. 11k nice and easy.

11k easy total, no watch so untimed.

miércoles, 27 de abril de 2011

V02 max Interval workout :1200m repeats

This morning I woke up at 5:20 a.m. sleepy eventhought I went to bed last night at 10:30 a.m., but anyway at 5:40 a.m. I went out to do my v02 max interval workout today, it was 4 x 1200m with 4 mins rest, I wanted to run sub 4 mins per km. I warmed up with Danilo 3k to the mirador in 19:20 or so and as usual had stomach problems, thanks goodness that that didnot get worse in the workout, then stretched a bit before starting the workout. The first repeat started, I did it with urraca, I went out at a good pace, after 500m my breathing was fast, but urraca's breathing was pretty controled. We crossed the 1k mark in 3:51 and hit what I thought was the 1200m mark in 4:44, I suspect that I ran a bit longer than 1200s. I stopped for my recovery and urraca kept on, the second repeat was till the 0km, this one was in 4:46, I dont know if this was longer, the 3rd repeat was the same as the first, till the puente seco or so, I crossed the 1k mark in 3:49, I saw Danilo in this repeat and I was very focused and the breathing was very fast,I could maintain the pace but it was no close to easy, and ended doing 4:38, again a bit longer I think, the last one was like the second one, with 500m to go I was really tired and the breathing was very fast, I could charge the last 150m to finish that repeat in 4:45. 3k cool down. The weather was very hot, I was soaked of sweat when I got to my house. I am satisfied with the workout, but would like to feel more confortable at that pace. The left foot did not bother me at all today.

12.7k or so total, around 72 mins.

martes, 26 de abril de 2011

Morning run

Monday- Planned Rest

Today I woke at 5:20 a.m., very sleepy, but its kind of automatic to "rise and run" , so I went with Danilo at 5:45 a.m. to the mirador, I started very good and feeling very rest but 500m into the run the left foot started to bother me again, I slowed down a bit, plus I had stomach problems for much of the run, all in all I did my 11k in 62:44. I thought that I was going slower, but I felt rested, the only problem was the foot and the stomach problems. Great to have run already.

11k total, 62:44.

domingo, 24 de abril de 2011

The "Long run"

Today I woke at 6:20 a.m. and Danilo, my father and myself went out at 6:47 a.m. for my long run, the 16k, I felt very good when I woke up after yesterday's tempo run. We went out at an easy pace, but my left foot bothered me for half of the run, then on the way back I ran pain free. I did not force the pace at the end and I felt very good and strong. I was not that desperate to get home like on past runs, today I just cruised and was positive all the way, I have to say that today's 16k did not tired me at all, I will have to increase my long run soon. I did the 16k in 1:31:51 (47:07, 44:44), only pressed the split button, but never look at the watch during the run. Felt very good, but the foot is worriying me. After the 16k I ran about 200m more to get to 75k for the week. The weather was good but very sunny in the second half. Today Wednesday 27th I realized that on Wedneday 20th I did 13k of total work, so the extra 200m was not really necesary.

16k total, 1:31:51.

Runs this week: 6 runs, the consistency is great.

Kilometraje semanal": 75.2 kms or 46.7 miles. I am sure that this is my highest mileage ever, and I am feeling quite strong, We will see how I race in the upcoming races. My workouts and my feelings are heading the right direction.

sábado, 23 de abril de 2011

Morning Tempo run

This morning I woke up at 6:00a.m., and was out with my brother at 6:25 a.m., went to bed yesterday at 11:00a.m. the earliest in a while! Today I had planned my 7k tempo run at 4:30/km pace or 7:15/ mile pace, I have been very tired from my interval workout on wednesday but I hoped that by today I would be completely recovered, I doubt it since yesterday night I still could feel the tiredness. In my warm up today I started the wu feeling a bit tired and the left ankle bothering me, fortunately, when I was 8 mins into the run I was feeling better and better, ready for my tempo run, knowing that if the ankle would bother in the run I would cut my workout short, finished the 3k warm up to the mirador in 19:23.. The tempo run started, I started at a good pace that felt confortably hard, the first km is in 4:32, I said "a bit slow", I ll do the next one in 4:30, did not happen, crossed the 2nd km in 4:34(9:06), did the same thing, 4:37(13:44), I said to my self "ok I wont look at the watch till the end, it seems that its not my day and I ll do the workout with whatever I have today", I did not look at my watch till the end, and I started feeling stronger because I did not have pressure due to the splits" I recorded the splits on my watch and the following splits were "4:33(18:18),4:30(22:49),4:27(27:16),4:27(31:43)" so I finished the 7k in 31:43, I did a negative split, it seems that when I stopped looking at my watch I could find my rythm and started to feel better. As the splits say, I finished the last 2 kms very strong. I am feeling satisfied with my time, I really wanted to run sub 32 mins, I felt better at the end than in the beginning. But, its frustrating that my tempo pace theorically is some people's easy pace:( The weather was just fine. Great morning tempo run, 3k cooldown.

13k total(including warmup and cooldown), around 67-69 mins.

viernes, 22 de abril de 2011

Nice morning run

Today is "viernes santo" and I woke up at 5:50 a.m, stayed in bed for a while and was up around 6:10-6:15 a.m., then went out for my run with my father and brother at 6:45 a.m., the plan was to do 11k at an easy pace, and that is what I did, I went to the mirador feeling good and tired at the same time, I still am very tired of the v02 max intervals that I did on Wednesday, so I went to the javilla and back, the same route as yesterday and my all 11k, today I basically run alone because I drop my father early and my brother was doing a workout, I pushed him in the last 200m of his workout, so that served like a "stride", I finished the 11k in 62:32 feeling pretty good, but as I said, feeling the legs tired from the intervals. The weather was just fine.

11k easy, 62:32.

jueves, 21 de abril de 2011

Nice morning recovery run

Today I woke at 6:00 a.m., and was out at 6:35 a.m., with my father and my brother, the plan was to do 11k easy, very easy to recover from my yesterday's interval which left me pretty beaten up, I decided to leave the watch at home today and just complete the distance at an easy pace, so as soon as I started the run I stayed behind for pretty much the whole run, I felt like holding back the whole run, but at the same time felt tired from yesterday's workout,Felt very good once I started, but tired as well. Finished the run feeling pretty relaxed.

11k total, did not wear a watch today. But, according to Danilo's watch my father did 61:20, Danilo did 62:09 and I did around 63-64 mins. That is my normal easy pace and I felt like walking, it seems that the intervals really woke up the legs:D

miércoles, 20 de abril de 2011

V02 max interval workout (Phase III start)

Today I woke at 6:20 a.m., because I was running my first interval of the cycle and the 1st one over a year with Alexis alias el pupilo, so We went out at 7:03 a.m. to the mirador, We were lucky that we did not have to face all the traffic stuff because we are in holly week, We warmed up 3k to the mirador in 18:16, did a mini stretching and We were ready to go,, the workout consisted in 5 x 1000s with 3:30 rest, pure V02 max session, the first one was in 3:40, I was not that confortable, but I thought that I was running 4:00, when I saw 3:40 I got surprised and got happy, the second one I settled in a slower pace than the first one and was much more confortable in 3:58, the third one was out and back and I did 4:01, the 4st one was in 3:55, at this point I was feeling tired, but never thought of giving up, I am very strong, saved something for the last one, We went out for the last repeat and We were running head to head, then at 600m I pulled away and built a gap of about 20 meters, but the legs were shot, I could talk and was fine in the lungs, the problems were the legs, so with about 100-200s to go He blew by me and I wanted to challenge him, but the legs were shot, I finished the last one in 3:48, finished strong and was ready inmediately for my cooldown, but had to wait for Alexis that threw himself in the grass, haha, so 5 x 1k in 3:40,3:58,4:01(out and back),3:55,3:48, the recovery was 3:30, if we sum it up then its 19:22-19:25 for the 5k, Heck I cant even do 20 mins, or at least not in the past 5k race where I ran 21:40. The total time for the core of the workout including the recovery was 33:30,We did 3k for cool down, so we did around 12.6-13k total. Great workout and I felt great.

12.6-13k total, around 70 mins total time.

martes, 19 de abril de 2011

Fresh morning run

Monday- Planned rest

This morning I woke up at 5:15 a.m. and was out with Danilo at 5:40 a.m. doing my run, today was an easy run of 11k( to the stair 5 of the mirador and back), when I went out the legs felt fresh and I was running alone from the very beginning, I felt very strong and very good, althought I had stomach problems in the first few kilometers. I finished the 11k in 61:49, faster than I am used too, I often do 62-63 mins, but I knew that I was going fast because I was going effortlessly and feeling fresh the whole way, at the end of the run I felt great, almost felt like I did not run. The weather was pretty good.

11k total, 61:49.

domingo, 17 de abril de 2011

The "long run"

Today I woke up at 6:20 a.m. without the alarm clock going off, at 6:50 a.m. I went out to do my "long run" of 16 kms with my father and brother( my father was only doing 10k and my brother 25k, but 16k with me) at an easy pace, I felt a bit tired from yesterday's cruise interval workout, so they dropped me early, but I was moving sub 6/km pace, today I looked at my watch at several points, did not have a reason, was by instinct, however, I am used to running by effort, but at the end I have to admit that I didnot want to cross the 90 mins and was competing against the watch, well, the first 5k went in 28:41, then from the 5th to 6.5km I sped up to run with Danilo, the 8k in 45:30(halfway), the 10k in 56:44, the 13k in 73:25 and the 16k in 1:28:45, so the last 3k were in 15:20, I have to admit that in the last mile or so I pushed the pace a bit and in the last 400s, when I saw 1:27:21, I accelerated to not cross the 89 mins mark, Oh well, watch glancing! not a great idea when you are running easy. I felt very good but a bit tired at the end. The weather was good but very sunny in the second half. Did the first half in 45.30 and the second half in 43.15.

16 kms total, 1:28:45(45:30, 43:15)

Runs this week: 6 runs, I have been very consistent and hope to continue that way since I am running in the early morning.

Kilometraje semanal: 73.7 kms or 45.8 miles, I think that this is my highest mileage ever, but I need to do it more times to get used to it and become stronger, so far I am feeling very strong, but I want PR's. Very nice week of training.

sábado, 16 de abril de 2011

Cruise intervals

Today I woke at 6:35 a.m., and was out at 7:00a.m., to the mirador. Today was my Threshold workout, and today I planned to do cruise intervals, which consisted in 3k w/u+ 2 x 2 miles with 2 mins rest+ 3k c/d. So I warmed up 3k to the mirador in 18:19, did a mini stretching then the workout began, did the first 2 mile repeat in 14:22, dont know exactly where the 2mile mark is because the street is no longer marked, but I know more or less where it is, the first 3k I crossed in 13:24 with km splits of (I looked at the watch every km but did not save it in the watch) 4:25, 9:01(4:36),13:24(4:23), at the end of the first repeat my stomach was bothering me if you know what I mean!, I felt great at that point and could have gone longer at that pace no problem, recovered 2 mins, then the second repeat started, I finished it in 14:18 with splits( I dont remember very exactly the splits) but as I can recall, the first 1.2k in 5:23, the second km in 9:49-9:53(4:26-4:30) dont remember exactly and the last one in 4:25-4:29. At the end I felt great, felt very very strong, I can cross the halfway of the 10k at that pace but after that I might be into travel but that is why We do these workout: to run faster with less lactic acid in the muscles. Felt very very strong and the pace felt relativately confortable. The weather was very hot and the sun was shining a lot!! 3k for cool down untimed. The 6.7k were 30:41(that was the time and distance that covered the workout including the recovery).

Around 12.7 kms total(including 2 x 2 miles repeats in 14:22,14:18), Around 67-68 mins. Very nice Cruise interval.

viernes, 15 de abril de 2011

Good morning run

Today I woke at 5:15 a.m., very very sleepy again, but again I did not think, stayed in bed for 3-5 mins and then woke up, Went out at 5:45 a.m. to do my run, which was 11k easy to the mirador la javilla and back, while Danilo was doing a workout, I joined for around 400s for fun, We were running at 4:00/km pace, then eased up, but then again increased the pace a bit in the last 2 kms, I bet that the last 2 kms were sub 5:00 per km, finished the 11k in 62:35. Felt very good and the weather was a bit hot.

11k total, 62:35.

jueves, 14 de abril de 2011

Nice morning run

Today I woke up at 5:15 a.m., very very sleepy, but never really planned to move the workout, I want to become a morning runner and I will, so at 5:40 a.m., I went out with Danilo till the mirador at a very easy pace, We reach the (2.5k of the mirador, halfway of my run) and turned back, in the 6th kilometer, Urraca joined us and We ran for 2 kms with him, according to his Garmin We were running at a 5:12/km, of course We increased the pace when he joined and I felt pretty good at that pace even better than 5:50-6 min/km,, then We kept up our way and I finished the 11k in 63:38. Felt very good and very strong, but I have to admit that at the beginning I was running pretty much asleep, but One always warm up:D. Excellent way to start the day and the weather was pretty pleasant.

11k total, 63:38.

miércoles, 13 de abril de 2011

End of phase II (repetition phase)

Well, today I woke up at 5:15 a.m., and was hesitant to do my repetition workout because my left leg has been bothering me and thought of taking it easy instead, but when I went out running at 5:40 a.m. with Danilo and my brother, my left leg did not bother me and was recovered, so I wonder" why should i run easy if i dont feel any pain and I am fully recovereed", well after the 3k of warming up in 18:55 , I started to do my 1 min repeats, basically the same workout as last week, I wanted to do 90 seconds repeats, 10 of them to be my final workout of the rep phase, but as I said I wanted to play it safe and to be honest I did not have the motivation to do a hard workout because of the dissapointing race I had on saturday, so started thinking of 5 repeats by 1 min, but then decided to do 10( I did 6k of on and off work) and felt fairly fast, smooth and could do 5 more of them, so this time I finished the workout feeling a lot better than last week, if I could show up that fitness in races!. The weather was fine, 3 kms for cool down in 16:58, and finished 12k in 66:09. Good workout and felt really great.
Another note is that the 6k where I did the on and off part of the workout was 30:16, which good, and was 21 seconds than last week!

12k total, 66:09.

martes, 12 de abril de 2011

Nice easy morning run

Monday- Planned rest

Hoy me levante a las 5:25 a.m., y me fui a hacer mi morning run con Danilo, el haria velocidad y yo haria 11k easy. El run de hoy fue bueno, me senti bastante fuerte, pero realmente crei que lo haria mas rapido porque el turnover se sentia que iba mas rapido, pero cuando estaba viniendo por la panaderia mire el reloj en 61:24, y yo dije "wow hare 63 mins" y hare acelere bad I know, but I dont wanted to really pass the 63 mins mark, so I finished strong( no sprint) the 11k in 62:54. A great way to start the day!!

11k total, 62:54.

domingo, 10 de abril de 2011

Nice easy run

Hoy me levante a las 6:30 a.m., no me sentia cansado de la carrera de ayer, ni las piernas quemadas ni nada, so sali a hacer 11k a las 6:55a.m., nice and easy con Danilo (el haria 16k), cuando llegamos al 5.5k (escalera 5 del mirador), yo me devolvi solo y me senti bastante comodo y me bien, termine los 11k en 66:19. Nice and easy. Its better to forget yesterday's race, I am very frustrated with my place, a lot of people defeated me, the time was not that terrible, but I was hoping for better. I am very strong, but the legs could not move any faster yesterday.

11k total, 66:19.

Runs this week- 6 runs.

Kilometraje semanal: Around 59 kms (37 miles or so), not bad considering that I decreased my mileage for the race.

sábado, 9 de abril de 2011

Volando en 5: 5k race

Today was the race volando en 5 5k race. As i have been running in the morning I did not like to wait to the afternoon to race because I spent much of the day with "pressure". I was hoping to run sub 21:30 but in the back of my mind I thought that I was capable of a sub 21 mins, did not happen!! Raced without a watch once again, its the best way to race, would have worn a watch and the race performance would have been much worse, a lot of people passed me in the second half, felt unconfortable the whole way, so it was a bad race for me in terms of place, man in the finish line photo I am in a stampede, that means that a lot of people can run 20-22 mins with ease, that is frustrating, the time was "only" 7 secons slower than december but the field was much deeper I finished in 106th place, compared to the 69th place that I did on december. I am very frustrated with my place, but at least I gave it all I had. I finished in 21:44 (gun time), 21:40( chip time), with splits that found in the results of 10:20 and 11:20, that means that I slowed down 1 minute in the second half, that is a lot, I was not carriying anything in the second half and it felt like a job in terms of pace, people passed me left and right and I could not do anything about it. The workouts are going really good and I am been consistent with the mileage, I dont know what the heck was wrong!!. Warmed up 2k before the race with Danilo and felt tired and tight. I did not taper for this race, so I can beat that time with taper, in fact I can run much faster in a good day, but I dont care about time a lot, I do care about competition, I want to beat all those people that beated me today, I want to crush them.

7.1k total, 5k race in 21:40(10:20,11:20)

viernes, 8 de abril de 2011

Nice morning shake out run

Today I woke up at 5:20 a.m., or so, and was out running at 5:50a.m., as I am racing tomorrow, today wasan easy 8k , I went to the guacara and came back, once I Turned back I started doing my 5 strides, I felt better and better as the strides passed by, then continued at an easy pace to finish the 8k in 46:50. I thought that was running slower, but my legs did not felt as tired as yesterday, but still a bit tired, I do have 36 hours to recover though. Tomorrow I am racing volando en 5 5k, We will see how it goes, the goal will be to at least get down from 21:30, but I would be very happy if I can again run sub 21 mins. I felt good today, the weather was great and I felt like I did not run at all. I am used to run 11k +.

8k easy total, 46:50.

jueves, 7 de abril de 2011

Recovery morning run

Today I woke up at 5:15 a.m., and was out at 5:40 a.m., with my father and Danilo, as soon as We started the run, they took off, I was tired from my yesterday's workout, I was not sore, but the legs felt tired, so basically my run was a solo run, I got to the km 2 of el mirador( halfway of my run) and turned back to finish 10k in 57:53. Felt good overall, was pretty easy, but had stomach problems 3 times, if you know what I mean. All in all, it was a good run and the weather was great.

10k total, 57:53.

miércoles, 6 de abril de 2011

Repetition workout

Hoy me levante como a las 5:15 a.m., sorpresivamente no con mucho suenio, a las 5:45 a.m., me fui a hacer mi Repetition workout hacia el mirador que era 10-12 x 1 mins hard and 2 mins easy, calente 3 kms hasta el km 0 del mirador en 18:51, luego empeze mi workout de una vez, e hice 11 x 1 mins con 2 mins easy, hice 6 kms de rep work including the recovery, la recuperacion para la ultima repeat fue de 80 seconds, luego llegue a mi casa de cool down en 17:15. Hice 12k total en 66:45, me sorprendi, no sabia que terminaria asi, crei que lo haria como a 6 min /km el total, so I was kind of surprised. Hice los 6k de rep work in 30.39, kind of surprised with that one too. All in all very good workout, felt very strong, but did not feel as fast as I would like. The weather was fine. Great morning for a workout.

12k total, 66:45.

martes, 5 de abril de 2011

Easy run

Monday- Planned rest.

This morning I woke up at 5:30 a.m. and was out at 5:55 a.m. with Danilo, went out easy to the km 2.5 of the mirador(stair 5)and went back, started out a bit sluggish but as the run went on I felt better and better, in the 7k ( comingfrom the guacara) I did 5 strides, felt very smooth and fast on these, then coninued at an easy pace finishing the 11k in 63:09. Very nice morning. The weather was nice also. I am starting to love morning running. The key will be to make it an habit, so far so good.

11k total, 63:09.

domingo, 3 de abril de 2011

The long run: Highest weekly mileage in a while ( or ever?)

This morning I woke at 6:30 a.m., or so, I went out with my father and Danilo to do my long run, We went to the mirador, to the 5th kilometer(luperon) and back, I was out at a good pace, faster than the last long run, and did not feel that tired from yesterday's tempo run, good news!!, Felt strong the whole way, on the way back I was thirsty but not like last week, I could get to my house without problems, I finished the 16 kms in 1:29:55, have to admit that with around 300s to go, I looked at my watch and saw 1:28:41 and said, i need to get this under 90 mins, so I increased the pace and was looking the watch like crazy, could get my goal!! Nice week of training ( all morning runs!, as I said, when I run in the morning I have the opportunity and motivation to run more, this week is a proof, My highest mileage ever I think, or at least in around 1.5 years!!

Runs this week: 6 runs

Kilometraje semanal: 73 kms or 45.3 miles, Felt very strong during this week. I just need to repeat this several times, but next week it wont can be, cuz I ll be racing on Saturday and I will run very easy and short on Friday, and I dont know how much I will run on sunday.

sábado, 2 de abril de 2011

Threshold run

Hoy tenia mi Tempo run of the week, estoy alternando un Tempo run y un cruise interval, so esta manana me levante como a las 6:30 a.m., pero me tome mi tiempo para salir y como a las 6:55 a.m., sali hacia el mirador con mi Papa, calente 3k easy en 19:30s, luego me pare un min a estrechar dinamicamente y empeze mi Tempo run, que era de 6k, sali a un paso bueno y controlado, the first km passed in 4:29 and I felt very good and the pace felt somewhat slow, then I try to stay that way and the 2nd kilometer went in 4:39(9:08), I said " a bit slow"but the effort is pretty good, then I Sped up to see if I could hit sub 4:30, but the 3rd kilometer came and I did 4:32(13:41) then turn around and wanted to take advantage of the downhill, the 4 km came in 4:33 (18:14), then decided that I would not look at my watch till the finish, I pushed the lap button at the 5k in 4:34 (22:49) , I thought that I was going a lot faster because I really stretched my legs and felt that I was running faster, but I didnot, the 6k came in 4:32 and the finish time for the 6k was 27:21, I wanted to run sub 27 mins, but the pace dropped after the first km, I cant complain since I felt very strong the whole way, felt great and what matter is effort not the pace, so I was happy that I felt that strong and could handle the pace, did a negative split of 1 second, so that is good. Very happy with the way I felt. Did 3 more kms for cool down with my father.

12k total, Around 64-66 mins.

viernes, 1 de abril de 2011

Nice morning run

Hoy me levante a las 5:45 a.m., y nos fuimos a correr a las 6:13 a.m.( algo tarde) mi Papa, Danilo y yo hacia el mirador, yo sali a hacer 11k, en el km 2 las piernas se sentian mas o menos flat, despues de haber empezado sintiendome bastante bien, pase los 5.5k en 31:46 (lo vi sin querer, solo queria ver si presione el boton del split), despues como de costumbre el way back fue mas rapido, cuando cruze el km 7( guacara bajando), hice 5 strides, en estas me senti bastante bien, termine la venida en 29:21 para terminar los 11k en 61:07. Me senti bien en la segunda vuelta, solo queria correr un poco mas rapido que ayer. The weather was much more decent than yesterday. Nice morning run.

11k total, 61:07(31:46, 29:21).

jueves, 31 de marzo de 2011

Morning recovery run

Hoy me levante a las 5:15 a.m., y Dan y yo nos fuimos a correr a las 5:40.a.m. , as I did a Repetition workout yesterday, I wanted to take it easy this morning, We went out at a very easy pace, reached the 5.5k of de mirador and turned back, on the way back We sped up a bit, but when I saw the final time for my 11k run, I was kind of surprised, I finished in 66:56 for 11k, which is pretty slow, I thought that I was going to do 63-64 mins. However, pace is not that important on recovery runs. I felt very good, the weather was pretty hot even though was 6 a.m.

11k total, 66:56.

miércoles, 30 de marzo de 2011

Repetition workout

Today I was up at 5:30 a.m., and out the door at 5:45 a.m., for today I had planned the workout that i moved yesterday, 8 x 90 seconds with 3 mins rest, so I warmed up 3k to el mirador in 19:41( slowww!!), then I started my workout 8 x 90 seconds with 3 mins rest, I was a bit afraid of my knee since it bothered me yesterday, but fortunately was not a problem today, and I ran a fast and a strong pace for the entire workout, I did around 6k including the recovery, it was easier than in the conservatory, and you can really run faster because it is a flat terrain, for cool down I did 3k in 18:37, totaling around 12k in 71:27. Nice workout, felt very fast and smooth. The weather is great at this time in the morning.

12k total, 71:27.

martes, 29 de marzo de 2011

Nice morning run

Yesterday was a rest day- I Know, I said that yesterday I was running, but decided to rest because my calves was bothering me and today was supposed to be a Repetition workout, but decided to move it for tomorrow, was the best idea because my stomach was not right and my left knee is starting to bother me.

Hoy me fui con Danilo a las 6:00a.m., hacia el mirador, como movi el workout para manana, decided to do a 11k easy, so I went out to the 5.5k of the mirador and back, the pace was nice and easy. In the 8th kilometer I tried to do my usual 5 strides, but could only do 2 strides, the stomach and the left knee avoided me to continue the strides, so I quit the strides and kept moving at an easy pace till my home ( and the finish of the 11k) to finish the 11k in 63:36. Very nice weather, very nice morning. I love to run in the morning( once i am out there) but the hardest part is to get out of bed.

11k easy total, 63:36.

domingo, 27 de marzo de 2011

The Long run

Hoy me levante a las 6:30a.m., despues de acostarme a las 1:30a.m. and was out running at 6:55 a .m., me fui con Danilo y mi papa hacia el mirador, hacia la luperon ida y vuelta que son 16 kms, tenia mas de 1 anio y 3 meses que no hacia 16 kms. So estaba algo intimidado, pero dije que despues de haber hecho 14.5k varias veces en el conservatorio, 16 kms seria relativamente facil en un terreno llano, bueno ni tanto, porque despues que uno corre un workout, esta algo cansado, entonces el long run realmente parece largo, en fin, salimos y Danilo y mi papa salieron alante right off the bat, pero como en el km 1.8 yo alcance a mi y nos fuimos juntos, Danilo se fue solo alante( el iba a hacer 25k). Nos quedamos la mayor parte del tiempo hablando, pero ya despues del km 9 me fui cansando mucho y las palabras se fueron eliminando, en el km 11 tenia mucha sed, y el paso ya se habia desincrementado mucho, pero no por mi, mi papa estaba bastante cansado, si hubiera sido por mi, me hubiera ido mas rapido para terminar mas rapido:D. En el km 14 mi papa compro una botellita de agua y no la repartimos, despues me recupere un poco y aceleramos un poco, en el ultimo km, acelere un poco mas y faltando 100m hice una stride para terminar mis 16 kms en 1:35:16, mi Papa vino un poco atras en 1:35:46. It was a good run, I am glad that I gotten it in.

16k total, 1:35:16.

Runs this week: 5 runs this week, como dije antes el Viernes tuve que descansar porque se me presento un compromiso a ultima hora, me siento mal por haber perdido mi run( que por cierto tenia el workout de ayer, el Viernes).

Kilometraje semanal: Alrededor de 57.6 kms (35.7 millas), si hubiera corrido un 6to dia, hubiera completado facilmente mas de 40 millas (64 kms). Tomorrow is supposed to be my rest day. I wont rest, por si acaso pierdo otro dia no planeado, habre corrido manana, y probablemente esta semana que viene corra mas de 42 millas. We will see.

Kilometraje semanal: