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.