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

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.