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).