lunes, 31 de diciembre de 2012

Last run of 2012

This afternoon at 5:20 p.m. went out to a quiet conservatory and did 7 laps today, I need to start increasing miles, did a total of 9.5k without a watch, felt a bit tired in the early and middle miles, felt like I was in the threshold of lactic acid, since I felt the legs burned, but then just settled into a groove and was on auto pilot. Felt really good and was happy to have run once again. The goal for 2013 will be to start incorporating strength training, such as push ups, dips, sit ups , etc. Dont get injured, include tempos and intervals all year round, and to set PR's or at least get back to the shape that I was in 2008. Have a happy new year all of you!

domingo, 30 de diciembre de 2012

Afternoon shortie

Did not run this morning as I have my afternoons free since my girlfriend is in Miami. I should have since I took a nap in the afternoon that took longer than expected and had to cut my run short to a commitment at 6 p.m. , I went out to the conservatory without a watch and did 3 laps there for a total of 5.5k without a watch. Today felt more tired than yesterday, it seems that the DOMS did their job. Anyway, as the run went by felt better and better and feel a bit pissed off since I did not run the distance I had planned, anyway I went out running, a lot of people would die for running! Have a great night!

sábado, 29 de diciembre de 2012

Afternoon recovery run

This afternoon around 5:25 p.m. I went out to the conservatory without a watch running at a recovery pace. I went out feeling a bit tired, but then felt pretty good and the legs felt fresh after yesterdays intervals. Did 6 laps in the conservatory for a total of 8.5k. The weather and enviroment was cool, a lot of kids skating and biking there!! Have a great night!

viernes, 28 de diciembre de 2012

Evening short intervals

Yesterday slept in and rested, but this weekend I plan to run a double since I have more time to myself since my girlfriend is in Miami. This evening when I came from work at 6:30 p.m. I got dressed and was out at 7:00 p.m. to the conservatory to do a light speed workout there, I warmed up around 17 mins and then did 5 x 2 mins at a fast pace with Jose in the bike next to me. After that did around 10 mins easy and decided to speed up for 1+ mins since I was feeling pretty good. I did the final 500s or so in 1:42, pretty fast. I was feeling the legs full with lactic acid by the end. Felt great and was happy to have run fast again!if you want to race fast you gotta run fast right? The weather was pretty good, and I did not was spent after work eventhough We worked a lot today. Did 6 laps to the conservatory including fast and slow parts, did 8.5k total in 47:20. I want to do a tempo on Sunday, We will see!! Have a great night!

miércoles, 26 de diciembre de 2012

Post work run

Yesterday was a planned day off.This morning opted for more sleep. But planned to run after work, so around 7 p.m. I went out with my brother and Jose to the conservatory, Jose was riding a bike and my brother and I running. Today We did 6 laps there, started pretty easy and the halfway was in 26:02. Then started to speed up and finished the 8.5k in 49:36. Felt pretty good in the middle and in the end of the run. Started with a lot of hungry and with a headache, but running cleaned it up. Happy to have gotten my miles in. Have a great night!

lunes, 24 de diciembre de 2012

Zapping the zero early

This morning was up at 5:30 a.m. and was very motivated to run. I generally rest on Mondays but since I am out of town later today, I wont run tomorrow, so instead I decided to zap the zero this morning. I went out to the conservatory at 6:10 a.m. or so all by myself, and there did what I thought was 6 laps feeling pretty good and the legs responding very well after Saturday's race. But when I was approaching the ending point of the run, I glanced at the watch and realized that I did 5 laps instead of 6 in the conservatory, first time ever that I lose the counting of the laps, maybe I just let my mind wander too much!! then continued to complete the 50 mins, and finish the run in what I think is 8.5k. Feeling a bit sore, but legs fresh and responding well. Merry Christmas to all of you!

domingo, 23 de diciembre de 2012

Post race afternoon shake out

Decided to skip the running this morning and run in the afternoon, since my girlfriend is not in town so I had much more time this afternoon. I went out to the conservatory at 5:20 p.m. at an easy pace and felt pretty sluggish from the race, but then started to feel better and better, felt great at the end. The effort was pretty easy and did not carry the watch. Pretty great breeze and crowed park with kids and families, pretty nice! Have a great Sunday!! Tomorrow is back to predawn running, a lot of work to do with my running!

sábado, 22 de diciembre de 2012

W/U for the 5k navidenio

Just did 2k before the race and included some helen drills to warm up, felt good but the sun was strong! No cool down

5k navideno

This afternoon was the 5k navideno, I was fearing to feel the same way as my past 10k last month, where I had to walk the second half, it did not happen and I felt pretty good throughout, went out locked into a pace and slowed down a bit in the second half. A friend did the race with me in a bike, thanks Jose!! Felt a bit dissapointed with the time, it was just over 23 mins, I was hoping to run 22:30 to 22:59, but I just ran hard, feel that I did not gave my all, need to race a bit more to find that pain threshold and start knowing what I am capable of, too far off my PR, but I am pretty happy with the way I felt and the strong I was. With around 200s to go, just saw the watch clicking the 22:15 and I just sped up to try to get sub 23 mins but just could not! Ran without a watch, just by effort, the 2 halves splits will be posted with the official time, I ll post it later. By now, I just ran 23:04-23:05. Have a great day! I ll keep doing workouts and I know that I can shave much more time to that!

viernes, 21 de diciembre de 2012

Great night running

Yesterday took the day off, this morning was off due to a mega early rise at 2:15 a.m. to take my father to the airport, then decided that to run after work would be best given the mega early rise. Had to be at work super early at 7:30 a.m. but no way that I was missing another run, so when I got home at 7: p.m. I went out with my brother to the conservatory to do a shake out of 7.5k before tomorrows 5k race. Another friend called Jose joined us in a bike and the conversation was good, the pace was slow, but I was feeling pretty good, a bit tired at first but then settled into a good groove. Happy to have gotten my run in, no matter the time!! No excuses!! the weather was super great and I hope to run well tomorrow!

miércoles, 19 de diciembre de 2012

Predawn fartlek

This morning was up at 5:15 a.m. after sleeping a bit more than 6 hours which is decent when I am running in the predawn. This week I wanted to get back to the hard workouts after the lazy week last week, This morning at 5:50 a.m. was out to the conservatory park to do my fartlek workout, decided to go to the conservatory becasue I was having GI problems and I did not want to get far away from home,warmed up 17+ mins, then did 8 x 1 mins at 3k effort or so, there are a couple of hills that ramp up the effort, no idea about pace, but the effort was hard, did 6 laps including the on and off parts and back home for a total of 8.5k in 48:22. Felt pretty good and fresh, too dark at that time, but I just turned on the watch lighs to see the 1 mins on and off. Happy to have done a work and to have beaten the bed once again!! Have a great Humpday!

martes, 18 de diciembre de 2012

Zapping the zero/predawn

Yesterday I rested( no excuses), just did not get the job done! This morning I was up at 5:15 a.m. and was out the door at around 6 a.m. after a lot of debating with bed, finally I won and was out to the conservatory at an easy pace and with a very cool breeze. Ran my bread and butter distance in the conservatory which is 8.5k( 6 laps there). Legs felt pretty fresh this morning and I felt better and better as the run went by.Finished the run in 49:05. I think the freshness is due to the low mileage that I have been putting lately. Need to ramp up the miles!! Have a great day!

domingo, 16 de diciembre de 2012

Morning to the conservatory with brother

This morning slept in a bit, was up before 8 and went out running with my brother just before 9 a.m. We went out to the conservatory at an easy pace, did 6 laps there and back home, the first half was nice and easy, the second half was progressive, after the first half in 25:36, We started gradually increasing the pace, the next lap came in 5:29, the next in 5:22, and the 6th lap in 5:15, then increased the pace for the last 1.2k witth the bigdownhill, did that in 5:29. In the last 500s my bro and I were together and he finished 26 seconds ahead, He just took off and I was running fast. Very good run and the weather was great. Finished in 47:11, so 4:01 faster than the first half. Have a great Sunday!

sábado, 15 de diciembre de 2012

Conservatory/predawn

Yesterday slept in and no running, was pretty pissed offwith myself for that for most of the day, thought about a lot of things, and decided that if I want to be the best runer I can, I ll never get there by sleeping in and behaving like a lazy and sloppy person. This morning was up at 5:30 a.m. and then headed to the conservatory at 6:10 a.m., too dark and the breeze was great. I did 6 laps there feeling good and strong,then stopped for a minute to stare at the iguanas, I finally saw them, 2 of the, they are suppose to be 3. Pretty cool, they are still young. then finished the ru 8.5k in 50:05. I have been feeling pretty good during the runs, but with the subpar mileage, I dont know what I am capable of on that 5k. Felt great today and its done! Viva predawn running!

jueves, 13 de diciembre de 2012

Great afternoon run

This morning I opted for more sleep, went to bed after 1 a.m., I was off from work today so I could run in the afternoon, no speed workouts today. At 5:20 p.m. went out to the conservatory, and did 6 laps there, but those laps were crazy since in a part of the conservatory they were celebrating the innovated conservatory and that part was full of chairs and tables, so I just got in and did kind of 6 laps the best that I could, it was a good variation, since I basically always do the same direction when running there. I felt better and better as the run went by and was feeling great and could have run forever today. But I have an interval workout tomorrow morning, so just did 8.52k in 48:32. The weather was great, no heat and a nice breeze. Its great to run when you dont have to work. Have a great night!

miércoles, 12 de diciembre de 2012

Zapping the zero finally

Rested on Monday since I almost always rest on Mondays. Tuesday slept in and wanted to run in the evening with my brother, but that did not happen since work got in the way and got to home at almost 8 p.m, I think that the key to consistency is predawn running. This morning I wanted to zap the zero and got up at 5:15 a.m. and headed out at 5:50 a.m. with a ligh rain to the conservatory at an easy pace, wanted to see the iguanas that are there( that was the plan last night), did 6 laps there feeling pretty good, but the first 3 felt like an eternity, then it seemed shorter and shorter mentally. Felt great, but when I saw the clock at the finish, I was surprised, it was pretty slow compared to the turnover that I was putting, maybe that was the reason that was too easy effortwise! No iguanas to be seen, it seems that they removed the iguanas at night and get the iguanas again in the mini habitat in the day. Happy to have gotten in the wagon again! Have a great humpday!

domingo, 9 de diciembre de 2012

5k tempo run

Did not mention it in the previous post but yesterday I wanted to run in the afternoon but life got in the way and got out pretty late from work, decided to skip and save energy for today's tempo work. Included helen drill during warm up, then the tempo started, did 5k in 23:33, with splits of 4:37,4:46,2:21(500s out),2:23(500s back),4:45,4:39. Felt tired in the last km, but was happy with the effort put in. Then waited for my father and bought a water bottle, then did 3k for cool down.. Very sunny today since I started late almost at 8 a.m. today!! Have a great day!

Warm up and cooldown: tempo 5k

Warm up and cool down for the 5k Tempo run. Felt good on both!

viernes, 7 de diciembre de 2012

Predawn recovery run

Yesterday slept in so missed the run.Anyway it served as a recovery since I started to do workouts again. This morning was up at 5:15 a.m, almost skipped since I was sleepy and since my brother was not going I was a bit scared because of the roberies lately, and men in a motocycle attacking people with gun so that they can rob the victim. I decided to go out anyway at 6:00 a.m., I want to improve my racing times, and sleeping in is not the way to do it, was going to the conservatory, but in the first 30m of that direction I saw a dog with the ears rised, oh well! turned around and took the mirador route, did 4.5k to the mirador and back, total of 9k in 51:44. Felt easy the whole way, the first 2-3k felt pretty good, after that I just felt flat. The weather was great!! tomorrow is a tempo run! Have a great day!

miércoles, 5 de diciembre de 2012

Speed workout : 800s+ 400s

As I said warmed up 3k including drills( high knees, skipping, bouncing,straight legs), then did a planned workout that was 3 x 800s with 400s rest, and 2 x 400s with 200s rest. The splits were 3:22,3:20,3:19 for the 800s, 1:31,1:34 for the 400s. Felt pretty good during the workout, I was moving the legs "fast" and they did not feel fatigued. I was huffind and puffing in the last few repeats, but was feeling pretty good. Not bad splits given my current level of fitness, but way off compared to what I was doing 3-4 years ago. A lot of work to do here. Anyway, workouts are not meant to race them, but to stimulate the system you are trying to work on that day, so no biggies! Have a great humpday!

Warm up + cool down

This morning was out with my brother to the mirador and did a speed workout, warmed up 3k and cooled down 3k, untimed 6k.

lunes, 3 de diciembre de 2012

Afternoon zapper

I was running in the morning today but at the time I was planning to run a friend came and ran in the afternoon at 5:00 p.m. thought that it was going to be a hot run, but it was not there was a great breeze and nice weather. I went out easy to the conservatory and did 6 laps there, and came back home in 50:05, I did around 30-45 seconds off that time, finishing the journey in the conservatory a young girl asked me to help her to measure a tree( I was grabbing the thing from one side of the tree) and hit the wrong button that was not the stop button, anyway it was a recovery run so it helped to dial back the pace. I was/am a bit sore from the tempo yesterday and thought about posponing me speed workout to Wednesday, lets see how I feel in the morning.

domingo, 2 de diciembre de 2012

Tempo run :4k

As I am starting to incorporate these workouts once again, I only started with 4k, around 3 weeks ago I did 4k in 18:38 but lasted like 3 days with sore legs. Hope that it does not happen this time. The splits for today's 4k were 4:38,4:45,4:46,4:32, total time was 18:42(9:23,9:19). Finished up faster but that was not on purpose. Did not feel that good during last km. But it would get interesting after a while. Happy Sunday all!

warm up and cool down before tempo run

Woke up at 7:15 a.m. and out to the mirador. This is the warm up and cool down before my mini tempo run, did not time it but included drills during warm up.Felt pretty warmed up before the tempo.

sábado, 1 de diciembre de 2012

Afternoon to the conservatory

Yesterday took the day off due to pure lazyness, at least it served me as recovery after the speed workout. Today went out in the afternoon with my brother to the conservatory, We only did 5 laps there very easy since I am doing a short tempo run tomorrow morning. We did 7.5k easy in total in 43:49, and my brother in 43:19 since He sped up given the GI problems. Felt terrible the first 3 laps, then everything clicked nicely and felt pretty good!! Weather was fine!

jueves, 29 de noviembre de 2012

Predawn short intervals

This morning was up at 5:15 a.m. after going to bed pretty late( around 12:20 a.m.), naturally woke up very sleepy and honestly did not want to do the workout, but knew that I had to do it, dont have time any other part of the day so its predawn or DNR, opted for the former and was out with my brother to the mirador. Today I wanted to start speed workouts, so did 3k warm up to the mirador including drills. Then did 5 x 400s, 1 x 200s, by feel (since I dont know in what shape I am in, but after the disaster race its not good shape ,hehe). The splits were 1:37,1:33,1:36,1:38,1:32,45 for the 200s. Felt pretty good on these and felt strong, but in the 3k cool down my legs were a bit tired, felt very energized though. I am happy to have started doing hard workouts again, We will see how far I can get without getting the shin splints again! The weather was good too. Have a great Thursday!

miércoles, 28 de noviembre de 2012

Late morning run

Monday I rested, Tuesday the alarm did not go off, and I was planning a speedworkout I was very angry for that. Today I slept in, but I am off from work, so I opted for a late morning run at 10:40 a.m. did not planned to go out that late but that how things happened, I decided to just run easy and tomorrow morning do the speed workout(5-6 x 400s). Today I did 5.5k easy to teh conservatory, did 3 laps there and back home, I wanted to do more, but from the get go I was not feeling good, low energy levels, kind of always happen when I drink the chocolate milk before running at that time. Happy to have run though! and I felt pretty good when I was done. Its time to train seriously and add tempos and intervals to my routine, do it for several months and see where I can get!! Have a great humpday!

domingo, 25 de noviembre de 2012

Back on the horse

No running since Tuesday! Wednesday and Thursday I was sick with the flu again, Friday and Saturday were just lack of motivation to go out due to the poor performance last Saturday, decided to leave behind and start trainin hard again. This morning decided to sleep in, knowing that I would have the afternoon free, decided to go out in the afternoon. Went out with my brother to the conservatory and We did 3 laps there. I felt pretty good and the pace was faster than morning runs. Its good to run in the afternoon, but only when you are totally free which is rare, so mornings are best. Did 5.5k in 31:09 and felt pretty good. Tomorrow is back on the morning wagon!! Have a great night!

martes, 20 de noviembre de 2012

Easing back into it

Yesterday took the day off. Was very sore from Saturday even if it was a disaster race! This morning still very sore I needed to get back on bussiness, was up at 5:15 a.m. without a problem at all, was out alone at 5:45 .m. to the mirador to do 8k easy , started very stiff and sore, but then eased back into it and felt pretty good, but I felt the burn in my quads the whole way! Felt good though. Did the 8k in 47:53 and I had to slow dramatically twice due to the dog encounters. To be honest I was not super motivated to run today, I am emotionally down with that performance on Saturday, I just went out today because it was the right thing to do and to not get in worse shape than I actually am. Have a great Tuesday!

domingo, 18 de noviembre de 2012

Post race shake out

After going to bed pretty late last night, past 1 a.m., I had planned to rest today since I did not feel like running because of the bad experience yesterday, woke up well before 7 a.m. and did not feel sleepy, it seems that those predawns woke ups are becoming an habit. I still had planned to rest today, because emotionally felt bad. But over the course of the morning got motivated and around 9:10 a.m. I went out to do 5.5k shake out to the conservatory pretty easy. The training is not over and I want to race well on December 24th, so I cannot give myself the confort to get lazy and start taking unnecesary rest days. Did 5.5k in 32:22, at a very easy pace. Felt good but sore( dont know why? maybe the stop to walk and starting running several times did that for me). Glad to have gotten this run in!! You find solace in running when a race does not go as planned!! Have a great Sunday

sábado, 17 de noviembre de 2012

Disaster afternoon 10k race

Not much to say about it, could not warm up since I got late to the race, I wanted to race around 48 mins in the 10k, my brother Dan G. was running with me pacing me, well, race without a watch, but there was a clock at halfway, crossed in 24:08, then stopped to a walk, have not walk in training or races in years, was just feeling done, and the pace was slowing significantly and the effort increasing, in the second half walked around 4- times and jog , finished in 54 mins feeling slow and normal, but my race was done already so I tried to enjoy to the finish line. At least was a good 5k tempo run. Have a great Saturday!

viernes, 16 de noviembre de 2012

Easy predawn shakeout with brother

Yesterday could not run because lack of water to shower! This morning was up at 5:15 a.m. and out at 5:50 a.m. with my brother to do an 8k easy to the mirador in 48:02, I ran extra easy today since I am running a 10k race tomorrow afternoon. I have not raced since March and I am not doing any race specific training so no pressure for this one. Just going to race it by effort and race my competitor, my brother will be next to me the whole race so He will help me to push when the going gets tough!! Have a great Friday!

miércoles, 14 de noviembre de 2012

Wachtless predawn to the mirador with brother

Yesterday decided to take the day off, because I was pretty sore from the Sunday tempo, dont know why, but still were pretty sore, I cant imagine how legs will be on Sunday after the race! This morning I was up at 5:15 a.m. very rested because I went to bed at 10 p.m. but with not so motivation, luckily when I started running I could get into the groove and felt great. My brother and I went to the mirador today at 5:47 a.m. and did 9k watchless, He had the watch, but he did not want to tell me the time, because I did not want to do 1 more km with him, He was angry at me basically for the whole run! oh Well!! Felt pretty good in the second half, legs felt much more recovered than yesterday. I wanted to do some speed today, but decided to run easy and tomorrow add some hill sprints!! Have a great humpday!

lunes, 12 de noviembre de 2012

Dawn watchless recovery run

This morning opted for more sleep as I am off from work, was up at 8:15 a.m. and out to my run at 8:45 a.m. with the sun shining hard but with a nice December breeze. This morning decided to go out without a watch and just at an easy pace to recover from yesterday mini tempo. I am in bad shape anaerobic-threshold wise, since my legs were sore and stiff today, so I just ran easy today to the conservatory, did 6 laps inside there for the first time like in 3 weeks to 1 months, now it was completely asphalted and it was much easier to run in it due to the new surface. Felt good strolling at that easy pace, but the first 3 laps felt like 3 hours, in the last lap threw 4 x 100s strides to loosen up the legs and to boost footspeed. Finished feeling pretty good, but the soreness in my legs I know it ll last ill Wednesday or so. The weather was pretty nice. Have a great Monday. One last thing, I generally rest on Mondays but since I rested on Saturday wanted to run today, at least I am getting my consistency back!

domingo, 11 de noviembre de 2012

Mini tempo to the mirador

Yesterday could not run because I did not have clean sox to run because of the lack of water these days. At least it was for an external factor and not the lazyness. This morning woke up at 6:45 a.m. and was out at 7:45 a.m. lasted that much to go out because I waited for my father. I went out to the mirador with my father and I had planned to do 10k, I went out with him for the first 2k, after We went uphill I dropped him, and waited for him, telling him to catch him, He told me to go on, then I sped up at bit to my normal pace, the first 3k in 18:13, then decided that after resting yesterday and feeling good it was time to do something somewhat hard and I tried a 4k tempo, I wanted to do it sub 8 mins pace, around 7:45 pace or so, but after passing the first km in 4:42 and the first mile in 7:35, I was running at my normal tempo pace and decided to stick with it, second km came in 4:40, 3rd in 4:41 and the last one, struggling a bit with breathing, but the form was pretty good , did the last in 4:35, feeling pretty energized, so 18:38 for the 4k (4:39 per km or 7:29 per mile), it has been a while since I locked into that pace, I need to start doing hardworkouts again. I have a 10k next Saturday and I want to 47-48 mins. Today I could not hold that pace for 10k ( that would be 46:16), but soon I ll be able. We will see how I do in the race, my brother Dan G. commmited to run with me during the race, thanks for that brother!! Did 3k to cool down in just under 16:50 for a total of 53:37 in the 10k. Felt pretty good and happy with the workout, but if I want to really see significant improvements I need to do those workouts on a consistent basis. Have a great Sunday!

viernes, 9 de noviembre de 2012

Zombie predawn run

This morning Woke up just before 5:15 a.m.and was out with my brother to the mirador at 5:45 a.m.We started out very slow and I was not feeling pretty good, my stomach kind of felt full and the legs were not fresh like in the past days. I just shuffle at an easy pace without a watch. Ran the first 6k with my brother, and then He was running with a female friend and I did the last 3k by my own. I was struggling in the last 3k, was not feeling good and wanted the run to be over. I am happy that its in the books! Although it was not a very good run, I d rather that and feel much better during the day than a " Did Not Run". Have a great Friday!

jueves, 8 de noviembre de 2012

Predawn run that almost did not happen

Last night went to bed at 10:00 p.m.( early for me) but again I was spent. Woke up without the alarm at 4:17 a.m. and stayed in bed, trying to fall sleep till the alarm went off, when the alarm went off at 5:15 a.m. I was feeling pretty sleepy, debated between sleeping in or going for my run, I decided to skip today and go back to sleep, but then finally I thought, why are you going to skip, if you are going to be angry all day long because of your lazyness, and lack of will power to do what you got do (the debate lasted around 20-15 mins) then woke up, clothes on, and out the door! I went out to the conservatory by myself at 5:55 a.m., this time did 4 laps outside of the conservatory, I had planned to do only 3, but I was feeling pretty good and added a lap. The run started very slow, but then as the run progressed I could speed up. The weather was great. After the 4th lap I came back home in 44:09, not sure about distance, but I think it was around 7.5k. Happy to have gotten my run in! Have a great Thursday!

miércoles, 7 de noviembre de 2012

Alone predawn easy + hill sprints

After going to bed before 10 p.m. ( very rare for me) I was well awake at 4:20 a.m., try to sleep till 5:15 a.m. thats when the alarm goes off, just could not and was awake in bed till the alarm went off. Was up with some GI problems, clothes on and out the door, hoping the GI did not get worse. I went out at 5:40 a.m. and since I was going alone I took the new personal route that is 2 laps to the Conservatory/ Maximo Gomez and back home. On the way home , around 3 mins to my home is a very steep hill, where I did 7 x 12 seconds hill sprints. I felt pretty good and fast on these, those kind of loosened up my legs, then jog 3 mins to home to finish in 49:16, not sure about distance. I felt pretty good today,a bit sleepy at first, but then just kind of cruised. Have a great humpday!

martes, 6 de noviembre de 2012

Back to work run

Yesterday was a planned day off. This morning was up at 5:15 a.m. but I could not sleep very well, maybe because I am back to work today, was out with my brother Dan G. to the mirador and I did 8k easy, although I felt that I was running fast neuromuscularwise, cardiovascularwise I was feeling easy and good, had some stomach problems and the legs felt a bit tired. I finished the 8k in 45:05. Thought that I was running faster. My brother had a 10-20m gap the whole run, sometimes I caught him, but He would gapped me again, oh well! Now a long day at work!! Have a great day!

domingo, 4 de noviembre de 2012

Dawn run to the mirador

This morning slept till 6:55 a.m. no that late for a Sunday:D, then headed out to do my run and to finally run 6 days a week, dont remember the last time that that happened!Went out with my father to the mirador, but in the first 2k I was running alone, I tried to wait for him to do the first half together, but I was building a bigger gap even waiting for him. Passed the first 3k holding back in 18:20, the first 5k in 29:23, then started to sped up naturally, finished the 10k in 55:43, sped up significantly in the last 250m to get under 56 mins, no reason to, but I was just playing a bit! No need to look at the watch that often, but I wanted to have fun a bit with my head, the last 3k were around 15:20, so 3 mins faster than the first 3k. Great week of running for me! first time in ages that I run 6 times in a week and finally reach 50 kms since around 2-3 months ago. Have a great Sunday all!

sábado, 3 de noviembre de 2012

Easy morning to the conservatory

This morning did not wake up at 5:15 a.m., opted for a bit more sleep and woke before 8 a.m , at 8:25 a.m. I planned on doing a short run to keep the consistency going and avoid to rest. I went out to the conservatory in 7:14 or so, then did 3 laps outside the conservatory and from the conservatory to home, did 4 x 20 seconds strides, with 1 min rest. Felt better and better as the run went on. The heat was not that bad, cool wind!! Felt very smooth in the strides!! Have a great Saturday!

viernes, 2 de noviembre de 2012

Out of bed, clothes on, out the door"

This morning was up at 5:15 a.m. and was out with my brother Dan G. at 5:45a .m. to the mirador to do the same distance and route as yesterday, 9k at an easy pace, I ran watchless, but my brother took the time, it was in 51:15. Felt good, but not like the past 2 days!! I have 4 days of running in a row, Dont remember the last time that it happened! Great! Predawn running= 100% consistency!! Best luck to my friend Christian H. who is running a marathon tomorrow!! Go get them! and have fun!

jueves, 1 de noviembre de 2012

Predawn mirador

This morning was up at 5:15 a.m. very sleepy, I hope it gets easier!!!, debating again, but got up of bed and clothes on, then out the door without thinking much as I knew that this terrible sleepy feeling would go away withing the first hundred meters, it worked that way. I went out to the mirador with Danilo around 5:50 a.m. at a very easy pace, the first 3k accoding to this watch was 18:50, 6:27/km, very slow compared with what We average, I wonder at what pace We run the first km, maybe 7 min, it does not matter since as soon as I warm up I kind of speed up and find my normal groove. The total time for today's 9k was 51:50, 5:45 /km, so I sped up a lot in the last half without wanting too. Felt great and strong! I love to feel like this!! Have a great Thursday!

miércoles, 31 de octubre de 2012

Easy predawn on my own + hill sprints

This morning woke very sleepy at 5:15 a.m. after going to bed after 12:30 a.m., that does not help, but my brother was doing a homework and the light of the room were on, so I stopped till He finished. After some self talking and convincing myself that the sleepyness feeling was going away when I started moving. It kind of worked that way, clothes on and out the door at 5:55 a.m.!! Took the route that I did last week, as the conservatory is closed I did 2 laps around the Maximo Gomez loop, then stopped around 3 min before home, where it is a big hill, there I did 5 x 12-14 seconds hill sprints, focusing on good form and turnover, then did the rest 3 mins easy to finish the run in 47:36. Dont know the exact distance since I dont have a garmin, but I felt really good and fresh! the sprint felt good too!! Its incredible how one can transition of being a sleepy zombie, to feeling pretty good and strong in about 2- 5 mins! Have a great Humpday!

martes, 30 de octubre de 2012

Mirador predawn run

Sunday and Monday off. Went to bed pretty late both days! No excuses! I know, I am a pussy! This morning I decided to leave the lazyness behind and see if I can run decent on a 5k race on December 24th. Woke up at 5:15 a.m. and was out with my brother to the mirador to do our usually lately 8k(He often do more), I felt good today, legs felt very fresh, but I know this is due to the short mileage that I have been putting lately. Finished the 8k run in 45:53 and felt pretty good!! Have a great Tuesday!

sábado, 27 de octubre de 2012

Back on the wagon

After 2 days off, related to sickness, that cold turned into flu and for experience, I dont do well when I run in these conditions. This morning I was up before 6 a.m., but waited till 6:45 a.m. to go out with my bro,thought that I was going to feel normal, but I did not. Felt good for the first 2-3k, but when I tried to increase the pace when Danilo was doing his tempo run, the legs did not have anything, I was running out of gas and looked like a novice, no biggies, I know that is because the flu. Ran around 8.8k to the mirador in a time of 51:09, the last few kms were pretty slow, did not have nothing in the tank. I am glad to be back. Everytime that I want to get back to me 6 runs per week routine, something come up. A t least lately is not lazyness related. I am getting used to waking up early. Have a great Saturday!

miércoles, 24 de octubre de 2012

Predawn run by myself

This morning I woke up at 4:05 a.m. , then started moving in my bed to sleep till 5:15 a.m. my alarm waking time, could not sleep more, got up at 4:45 a.m. and then started watching TV with the running clothes on. I started my predawn run at 6 a.m., did not feel like enountering dogs going to the mirador, so I decided to go to the conservatory, but I imagined that it was closed, when I got to the conservatory it was close and I had my back up plan anyway, did the same as Saturday, 2 big laps around the Maximo Gomez to get home in 43:02(22:22,20:40), then ran more to complete the 50 mins. I felt great this morning, my legs felt fresh and since it was raining the weather was great also. I am catching some kind of cold, I thought that I was going to wake up with sore throat today, but it seems that its a little congestion, my brother tried to convince to get back to sleep given that the light rain would get me worse, but I did not pay attention and went out, hope that this cold dont get worse and I can feel as strong as today! Have a great humday!!

martes, 23 de octubre de 2012

Easy predawn run with my brother

Sunday and Monday rest, not related to lazyness, but to lack of water to shower, that is my country! Luckily the water came back Yesterday afternoon, and this morning I was up at 5:15 a.m. to oficially start my training for the 5k on december. This morning went out with my brother to the mirador at 5:45 a.m. , and We did 8k easy, reached the guacara (4k from home) and back. Ran without a watch, but He took the time , and I did 46:22, finished a bit ahead of him. Great weather, the road was a bit wet, since it was raining before aparently. I felt great and strong!! Bring on the training!! Have a great day!

sábado, 20 de octubre de 2012

Great predawn/brother run

It seems that I forgot yesterdays entry(19/10/2012) Have been resting for the past couple of days due to a tight left calf. This morning was up at 5:15 a.m. and Went out with my brother to the mirador at 5:41 a.m., We did 8k (4k out and 4k back), the first couple of kms were ridiculous slow due to a couple of dogs encounters besides the stiffness you feel in the first 100-200 meter of the predawn run. I felt really good today and threw a couple of agressive surges in the mirador, to get rid of some other runners, maybe I need to run a race so that I can threw out of this competitive juice,those surges were no problem at all to my brother Dan G. since He is in much better shape than me, 8k in 45:27, the weather was great. The calf bothered me a bit at first, but it kind of dissaperead, no more rest because of it. Have a great Friday! ran without a watch but Dan took the time.

Dawn change of route

This morning slept in till 7:10 a.m. was out the door at 7:30 a.m. to the conservatory by myself, very cloudy, only to see that the conservatory was closed. That meant to improvise the route, I did the Maximo gome lap til the conservatory, twice, then back home in 43:20, then I continued to complete the 50 mins. Starte pouring after 31 mins, but it was great, I felt great and the effort felt very easy all the way. When I started the calf was bothering, but I dont care, it seems that the rested did not help, however, its not bad, I CAN run through it! silly I know, but I want to start training very hard again, an flirt with my PR's. The left leg felt burned out too, it seems that the surges that I did yesterday catched up today. Have a great Saturday!

martes, 16 de octubre de 2012

Tired morning run

Yesterday was off. This morning slept in a bit, since I am on vacation, big mistake, woke up just before 7 a.m. and went out running at 8:25 a.m. to the conservatory, in the first step my left calf was very tight, I thought that the strides were going to lossen it up,but it did not. I was dragging for the first half of the run, very unconfortable, although I looked confortable, I was feeling tired , and the traffic to get to the conservatory did not help either, thats what I said that was a big mistake to go out that "late". The predawn is always quiet and you have the streets for yourself, anyway! tomorrow I ll be back to the predawn routine, way cooler and better at that time! After second half today which I crossed in 25:15 or so, I started to feel better for a lap or 2 but then started to feel tired again. I ran much faster in the second half since I finished the run in 48:17 for the 8.5k. I have to admit that in the late morning I am faster, but I d rather to sacrifice a few seconds per mile and really enjoy the run than to really shuffle and be unconfortable. Anyway, its in the books and I am happy that I battled though it!! Have a great day!

domingo, 14 de octubre de 2012

Feeling stronger

This morning slept in a bit and woke up at 7:00 a.m., went out with my girlfriend, brother and friends and went to bed at 1 a.m., so not much sleep, but I felt kind of rested when I woke up at 7 a.m. Went out to the conservatory alone at 8:00 a.m. to do my bread and butter route of 8.52k, so 6 laps to the conservatory and back home. Today opted to leave the watch at home, Went out to the conservatory threw 4 x 100s strides. Want to incorporate strides very often to improve form and footspeed, plus it really loose you a lot! Felt really good but I am dissapointed that I only ran 4 times this week, I ll have to go back to 6 runs per week, and now will be easier since I am off from work for the next 24 days. Have a great Sunday!

sábado, 13 de octubre de 2012

Great predawn run

Yesterday I even got dresses to go run in the predawn, but the stomach was feeling very happy and I have had bad experiences due to GI problems,so I aborted the run and went back to bed, day off. This morning I was up at 5:15 a.m. so went out with my father and brother to the mirador, my brother was only 20 mins as I think he is doing a 5k this afternoon. My father and I ran together for 2 kms, he has been injured so pretty out of shape, so I built a gap on him and never looked back, the first 3k were ridiculous slow 19:02. the next one came in 5:46 ( half in 24:48), next in 5:41, it seems that I warmed up by that point, the last 3k were in 15:50, in the last km I included 4 x 20 secs strides/with 60 mins jog rest. Felt great in the second half , negative split by like 3:15. to finish in 46:19, the 8k. Felt great and fresh, but that is because I am not doing a lot of kms, I would like to feel like that doing a fair amount of kms/miles. Today I start my vacations from work, so 24 days work free, but need to get my college monographic done,Have a great day!!

jueves, 11 de octubre de 2012

Predawn/mirador

Yesterday was off due to my eternal lazyness. This morning I wanted to keep battling to become a predawn runner again, and I won, I woke up at 5:15 a.m., lasted more than I wanted before going out, went out with my brother to the mirador and We did 8k there, started the run very easy but increased the pace every km, till I threw a sprint in the last 100s to beat my brother, of course He was running easy and I was the one that I was struggling, felt good though and very strong throughout, but I have to admit that the pace in the last 3 kms was not that easy for me. The weather was ok!! I ran without the watch but my bro took the time, 44:36 for 8.5k. Have a great Thursday!

martes, 9 de octubre de 2012

Fresh predawn

Yesterday was a day off. I wanted to run but when I woke up it was raining and thundering and the calf was not very happy so took the day off. This morning woke up at 5:15 a.m. and was very sleepy, defeated that feeling ,: outta bed, clothes on, out the door, without thinking too much. I went out to the conservatory at 5:50 a.m., alone, from the first step I was fresh and rested, when I climbed that hill and was feeling even stronger, I knew that it was going to be a great day, I felt effortless today and pushed in the second half of the run, so 6 laps to the conservatory and back home, the last 500s I pushed the pace and finished the run in 49:09. I thought that I was going a lot faster, but boy!! I felt great and the legs felt strong, it seems that this consistency is giving my fitness back, a lot of work to do yet!! Have a great day!

domingo, 7 de octubre de 2012

Sunday morning to the conservatory with brother

This morning sleep in a bit, and at 7:45 a.m. headed out to the conservatory with my brother at a very easy pace, We did 3 laps together with good conversation, then met a dominican artist for 2 laps and We slowed down for 2 laps a lot but no biggies its just an easy run, then sped up a bit and finished the 6 laps, then came back home to finish the 8.52k in 52:41, great morning for a run!! my brother did 2 more kms. Tomorrow I am supposed to rest but I am not tired, so I ll just run predawn! Have a great Sunday!! I am getting more consistent which is good!

sábado, 6 de octubre de 2012

Predawn with my brother to the mirador

This morning I got up later than planned, 5:49 a.m. , went out at 6:15 a.m. to the mirador with my brother to the mirador, I ran without a watch and only ran with him till 3k, since He was doing something faster, I felt better as the run went by and fniished feeling hungry for more, but since I started later than planned was pressed a bit by time. The weather was great!! Have a great Saturday!

viernes, 5 de octubre de 2012

Predawn to the conservatory alone

Yesterday skipped the run, woke up later than planned and I thought that I had to go out at 7:00 a.m. with my girlfriend, but that did not happen and that sabotaged my run, oh well, 5 runs per week is not that bad, by now! This morning I was up at 5:15 a.m. stayed in bed till 5:50 a.m. then headed out with my bro at 6:10 a.m., We took different routes though, He went to the mirador and I went to the conservatory to do my 6 laps, I went out without a watch today, and just ran easy for 6 laps , I thought that I was running 10 mins miles, I felt liberated and relaxed, just wanted to get the miles in, in the final 300s I saw my brother Dan G. and told him to take my time, finished the 8.5k in 49:17, faster than I normally do at that hour, it seems that going relaxed makes u run faster, I was kind of surprised with the time, but its just an easy run and the run its in the books, Have a great Friday!

miércoles, 3 de octubre de 2012

All alone predawn to the conservatory

This morning I was up at 5:15 a.m. very very sleepy, almost skipped the run, but then forced to get up and did not give up!! Went out alone to the conservatory at 5:45 a.m. , did 6 laps there , in the 6th lap threw 4 x 100s strides and the legs felt fresh and smooth on these, each lap I think was faster than the last. All in all a good run, but thought that I was going faster, no biggies, its just an easy run, and its in the books. Great morning for running!Happy humpday everyone!

martes, 2 de octubre de 2012

My brother and me to the mirador

Yesterday morning woke up to run but inmediately started raining pretty hard, I went back to bed. I rest most Mondays anyway! This morning was up at 5:15 a.m. very sleepy but I woke up and went out with my brother to the mirador, We did 9k easy, in the last 4k he took off and built a gap on me , which I didnot close for the rest of the run. I finished the 9k in 51:39 and my brother in 51:12. Felt better when I sped up! Nice morning for a run and its in the books!! Have a great Tuesday!

domingo, 30 de septiembre de 2012

Dawn to the conservatory

This morning I was up at 6:30 a.m. and was raining pretty hard and were thunders in the mix. I woke and spent some time in the computer, on dailymile and on the Berlin marathon site to see how Stefan and Mutai did. They both ran great races!! At 7:30 a.m. I went out to do my run to the conservatory, the route was the same that I have done for most of this week. 6 laps to the conservatory and back home. I did not look at the watch today but knew that I was moving faster than the last few days, even locked in a "fast"pace for the last 3 kms, with the last one been the fastest as I sped up significantly in the last 500m, 8.52k in 48:04. Thought that I was going a bit slower, but I cant complain! I did not feel quiete good in the first half, the stomach was somewhat angry!! Have a great Sunday all!! Now I am waiting to see how David Spell does in his marathon!

sábado, 29 de septiembre de 2012

Becoming a predawn runner again

After taking yesterday off , decided to take it easy and do another week of 5 runs, before coming back to the 6 days per week. This morning was up at 5:15 a.m. clothes on, but waited a bit to get lighter before "out the door"started the run at 6:00 a.m. and when I got to the conservatory no body to be seen, just me and the park for myself, great feeling!!did 6 laps there , in the 5th lap started raining somewhat hard , but stopped after around 7 mins, got to home in 50:21 for 8.5k after doing the first half in 26:33. The weather was perfect!! Today I felt very fortunate of being out there running, its a shame that some people only think about work, work and more work and neglect this important part in life such as, appreciating the body limits, beauty of nature, wellbeing of exercise, see the sunrise and if I continue I would not end! I was very thankfull today because of the opportunity to be out there enjoying the body and the scenary! Have a great Saturday!

jueves, 27 de septiembre de 2012

Predawn to the mirador with my brother

This morning was up at 5:30 a.m. and was out the door with my brother at 5:35 a.m. to the mirador. Today I did not feel that sleepy so the going out and clothes on process was faster. We went out to the mirador at an easy pace, though my brother would push the pace a bit and my legs felt a bit heavy. We reached the 2k mark in the mirador and headed back. 9k in 52:30, my brother continued to finish up his 13k. I felt good, but heavy and a bit tired at the end. However, the satisfaction of knowing that I already did my run is priceless. The weather was good with breeze at times. Have a great Thursday!

miércoles, 26 de septiembre de 2012

Another predawn run

This morning I was up at 5:15 a.m. after going to bed at 10:30 p.m. which is early for me, anyway I woke up very sleepy, but I just said"out of bed, clothes on, out the dor"did not think, motivated my brother @dan G with me but He slept in so it was me, the darkness and the quiet of the predawn. This morning went to the conservatory and did 6 laps there, in the 5th lap I was getting a bit thristy and a bit tired, after the 6th lap headed home to finish the 8.52k run in 50:55. Again I thought that I was going a lot faster, even I sped up in the last 200s but hadnot seen the watch yet. I dont care too much about going slow on easy runs, the hard workouts are what really matters, and since I did not do a hardworkout , its all good. As my friend Dave spell says, Have a great Humpday everyone!

martes, 25 de septiembre de 2012

Predawn to the conservatory

Yesterday took the day off. Had the right hamstring and left calf tight, so I decided not to overdo. Yesterday I made the decision to become a predawn/dawn runner again. This morning was up at 5:15 a.m. and out the door at 5:50 a.m. I spent a lot of time trying to resolve my GI problems in the bathroom after those fried chicken that I ate yesterday night. Fortunately, did not have problems during the run and I felt good and the legs felt finally fresh and better as the run went by. At first when I got to the conservatory, the first 2-3 laps were in complete darkness so I had to be careful. Felt good and was very happy to have gotten my run in, the only problem was that I thought that I was going faster than I actually ran. 7.52k in 44:52, increased the speed in the last 100m to make it in sub 45 mins. Have a great day!

domingo, 23 de septiembre de 2012

Crappy dawn run

This morning I was due to do the tempo run but after yesterday I was fearing feel the same way and glad I did not do the tempo. This morning I went out running at 8:00 a.m. after waking up at 7:15 a.m. went to the conservatory and did 8.5k , 6 laps there, in the last 2 laps incorporated 5 strides and felt very heavy on these , my legs feel generally dead. Felt much better than yesterday but still feel crappy. I think that I ll just do the speed workout on Wednesday and start the normal week tomorrow. You cant force the issue when your body is not up to it. Have a great Sunday, the time for the 8.5k was 49:30. So happy to have run in the morning!!

sábado, 22 de septiembre de 2012

Bad afternoon run

This morning woke up with stomach problems so opted for sleep in, in the afternoon at 5:45 p.m. I decided to go out for my 8.5k run, I had a tempo planned for today, but I dont like to run in the afternoon, let alone do a workout! I felt ready to go, ate pasta at lunch, slept some, but as soon as I went out felt bad, was huffing and puffing, was hoping to feel better after 20 mins, but in fact felt weaker and was desperate to get it done, so I opted for cutting it short and call it a day after 5.5k in 32:23, never looked at the watch! I dont know what went wrong, but I felt very angry, I look at the bus station mirrors and my body is not even close to how it was, dont have the athlete body that I used to have, that upsets me a lot! at least I can run! Did I say that I hate afternoon running compared to what I feel in the morning runs, yesterday felt great and effortless, today felt like a race and it was much shorter run, oh well!!

viernes, 21 de septiembre de 2012

Nice Predawn run

Yesterday was off, I was planning to rest 2 days this week anyway. This morning was up early at 5:15 a.m. and Went out to the mirador with my brotherat 5:45 a.m. We did 8k easy in 47:38. Felt very good but the pace felt faster, the first 5k were in 30:53 and the last 3k in 16:45. so finished a bit faster. Felt good and was very happy to run in the predawn.Hope you had a great day!

miércoles, 19 de septiembre de 2012

Short intervals: 200s repeats

Yesterday slept in so off. This morning was up at 5;15 a.m. and out at 5:45 a.m. This week I had planned to start workouts. Today I warmed up 3k to the mirador and included hellen drills, then did 8 x 200s in 48,47,45,47,45,46,45,41 with 200s jog in 80 seconds or so, according to my watch I did 3k including the recovery in 16:01. The workout was not that bad, although It was much slower than when I was in mile PR shape, but was a consistent workout and good effort for the workout. The problem came in the cool down, the legs were fry and I struggled to get home. Too hot in the predawn! Hope you had a great day!

lunes, 17 de septiembre de 2012

Predawn run to start the week and a new training cycle

After yesterday crazy night eating at Chillis, ate a lot of nachos and a big hamburguer with fries, I wanted to work it off this morning. Woke up at 5:30 a.m. and out at 6:10 a.m. I am off from work today so no biggie in going a bit late for my run. Today I did the exact same route as yesterday, to the conservatory, 5 laps in the conservatory and back home, for a total of 7.51k or so, in a time of 43:53. The legs felt very fresh today and I was feeling pretty good outside the GI problems that I experienced early in the run, thought that the GI problems would shorten my run, but it did not. Happy to have run today, happy to have the will to start training hard again. Have a grea day!

domingo, 16 de septiembre de 2012

5 laps to the conservatory at sunrise

Yesterday moved the run to the afternoon, and in the afternoon got lazy and skipped the run, it seems that if I dont run in the morning I miss the run. This morning was up at 7:25 a.m. and was out the door at 8:00 a.m. with the sun in full force, but I went out at an easy pace and got to the conservatory, did 5 laps there, 4 laps easy and the last lap did 4 x 20 seconds strides, those strides loosened up the legs and I finished feeling pretty smooth. Finished the 7.5k in 42:38, feeling strong. The weather was a bit hot, but the trees inside the conservatory provided air. Great run. I cant wait to be back in full training load and incorporate some threshold and speed( confidence boosters)workouts. Have a great Sunday!

viernes, 14 de septiembre de 2012

Dawn run to the conservatory with my father

This morning was up early and was out with my father to the conservatory at 6:30 a.m. or so, We went to the conservatory and did laps 5 laps ther clockwise(the easier way) and then headed back home. Good conversation! sometimes my father slowed down and I decided to wait for him and finish the run together! Great run with my father! Next week I ll start throwing some speed and tempo into my schedule! Have a great day!

jueves, 13 de septiembre de 2012

Easy dawn without a watch

Monday, Tuesday and Wednesday I did not run, eventhough I kind of swore that I was not skipping a run and was going to train seriously. From now on I wont promise anything and Just do( run). This morning there was not a way that I was going to skip the running, so I head out at 6:15 a.m. to do 3-5 laps to the conservatory, when I went out was dragging once again and just decided to do 3 laps for a total of 5.5k, without a watch. In the last km or so, felt better though. There are a couple of races between this month and the next that I want to do, so that means, no skipping days. Have a great day!

domingo, 9 de septiembre de 2012

"Easy"morning to the conservatory

This morning slept in a bit and was out for my run at 8:45 a.m. to the conservatory, with the sun shining hard, got to the conservatory in 6:58 and that was the last time that I looked at the watch, I started to feel tired and was dragging myself, did 6 laps there, but the last 2 laps were in survivor mode and to finish the run I had to use mental tricks, was very tired and the legs did not responded, I looked like a novice. I hate to feel that way. In retrospect, I think that I raced very good in my last race, 38:16 for 5 miles or so, doing the second half easy, the last 3 weeks prior to that were like these past 3 weeks and I felt in the race, the same that I felt today. Everytime that I get inconsistent for 2-3 weeks, I start basically from zero so to speak. Its time to stop the f#$@#lazyness and start moving my butt, I really admire some daily milers here that given the busy life, the put running as an important facet in life. I need to start doing so and start setting ambitious goals to improve. Glad that I could finish the run though!! Have a great Sunday! I ll be back again tomorrow!

sábado, 8 de septiembre de 2012

Easy dawn in the conservatory

This morning woke up at 5:40 a.m. and was out at 6:20 a.m. by myself to the conservatory, I did 5 laps there, so 7.5k total in 44:34. The run started very slow , even almost cut it short since I was just dragging for the first 3 laps, then felt better and better and could finish strong and feeling good. Great morning for running!! Happy birthday for my father!! Have a great day all!

viernes, 7 de septiembre de 2012

Back on the wagon

This morning was up early at 5:20 a.m. and was out with my brother at 5:55 a.m. for the first time since Sunday, I was just lazy and slept in on mornings. But I am back, did 30 mins with my brother , first half in 15:45 and the same distance back in 14:11, felt really good on the second half. I need to get back in shape if I want to race decent in the upcoming months. Great morning for running!

domingo, 2 de septiembre de 2012

Steady state morning to the conservatory

This morning opted for extra sleep but at 8:45 a.m. I headed out to the conservatory with the sun in full force to do my 5 lap, I started out easy , got there in 7:22, 20 seconds faster than yesterday, then did 5 laps in 5:53,5:43,5:27,4:55,4:45, then headed home to do the 7.5k in 40:30. 4:03 faster than yesterday. Of course the effort was higher but, felt better than yesterday. The reason of the progressive splits was that I was racing a man, to be honest, the first 4.5 laps he was ahead of me, when I closed the gap he surged and gap me again, as the laps went by I responded more and more to those surges, so that he does not gap me by much, I was breathing a bit hard at the end, I was a bit ashamed, since I did not want to pass him huffing and puffing, specially on a easy run, but then I got angry, and with a lap to go for me, he surged and then eased up, when he eased up, I took advantage of it and surged hard myself for the first time( the previous laps I was just sitting behind waiting him to fade) and passed him quicky, but 50m later, he blew by me, and gapped me a lot, then I said, wow I surrender I wont make my easy run a grueling race effort, and let him go, but when I was thinking that He stopped and started walking, then I tried to relax and passed him "relaxed". No words were said in that little battle. It was funny and that is a great change for the monotonous of easy alone running. I was not huffing and puffing because of the pace, but because of the hills. That pace is pretty managable for me in flat terrain. Great morning for running and great peace in the streets. Have a great day!

sábado, 1 de septiembre de 2012

Easy dawn to the conservatory

Yesterday slept in and went out late from work, so rest. This morning finally went out in the early morning. At 6:15 a.m. went out to the conservatory and did laps there at an easy pace, got there in 7:44 which is pretty slow, then did not look again till the end of the run. The total time for the 7.51k was 44:33. Felt kind of tired, the legs were dead, dont know why, but at least I got the run in.

jueves, 30 de agosto de 2012

Short run to the conservatory

Yesterday could not run because the lack of water to shower, oh my country!! This morning was up early but did not have it in me to go out to run, today I was off from work, but I had to meet my monographic's group and We were till 5 p.m. there, so was not exacty an off day. After I got home I decided to go out for a run at 6:30 p.m. to the conservatory, 3 laps and back, in 30:42 was faster than normal, but I felt like pushing the pace a bit, I did not feel that well, since I ate a bit late, near 3 p.m. and the stomach was not that happy. Got there in 6:58, I normally do it in 7.30. Weather was ok!

martes, 28 de agosto de 2012

Afternoon run

Yesterday had to rest because did not go out in the morning and in the afternoon after work, my girlfriend was coming from Miami so the run was out. On Friday I have a rest day so I will just switch days. This morning did not go out so I moved the run to the afternoon, I dont like to run in the afternoon anymore, but I was sleepy this morning, oh well a pu@#%#$ attitude! Afterwork at 6:30 p.m.( too late for my taste) went out to do my prescribed run , it was 40 mins easy + 8 x 50m hill sprints, that is what I did, did 31:18 for 5.3k or so then completed the 33 mins, then started the sprints and then jogged home to complete the 40:16, finished in the dark. Glad to be back on the wagon again, good run all in all!

lunes, 27 de agosto de 2012

Longer run

This run was on Sunday!!I am back, have not run much this week, since I got the flu and from Thursday to today We had several rains due to the storm Isaac, so I went out in the afternoon today with my brother and did 10.5k to the conservatory(8 laps there) and back home in 60:40, felt good but at the end I pushed a bit and finished out of breath , but generally , great economy and the effort felt easy for the most part. Weather cooperated, no sun. I need to catch up with training, mindset is there, but lost a couple of good workouts. In the morning did Pandora work and felt great doing it. Today did not run so I will run on Friday when I am supposed to rest.

jueves, 23 de agosto de 2012

Finally back on the wagon

I had not run from past Saturday due to the flu catching up on me , I tried to run on Monday and Tuesday, but the congestion was accompanied with caugh so I did not bother, so I tried today since I almost feel to normal. This morning was up at 5:30 a.m. and was out with my brother at 6 a.m. to the mirador to run 8k, We went out virtually walking, the pace was slow , finished the run in 48:56 feeling not my best, I felt weak at the end and felt the heart rate sky rocketing, oh well, it seems that my lungs are heavy yet, but at least I am back to my passion. My brother finished 1 min faster than me since in the last km he started doing strides. Have a good day everyone!

sábado, 18 de agosto de 2012

Afternoon shake out

This morning my throat was sore and I had a big workout planned, moved to the afternoon, but during the day I was not feeling quite good, it seems that I am getting the flu, so instead I decided to do my 40 mins prescribed for tomorrow, I went out to the conservatory and did 4 laps there and back home for 39:18 for 6.5k without looking at the watch and then finished the 40 mins, I have to admit that I felt very good, thought I was going faster but no worries the effort was very easy, just shaking out the legs for the workout tomorrow, I hope that the bad feeling of the flu dont get worse since I felt really good on my easy run this afternoon. Have a great night!

viernes, 17 de agosto de 2012

Predawn easy run

This morning I was up early at 5:20 a.m. and was out with my brother at 5:55 a.m. to do my 60 min run, I wanted to get this run early since I dont want to run afterwork, that is compromising my run, We went out to the mirador and I felt pretty good for the first 4- 5 kms, but after that I could feel the run 12 hours before, I am not used to do runs with that short time between runs, crossed the 5k in 30:16 and We hit the 5.2k in 31:25 and turned back, knowing that We always do the second half 2-3 mins faster, I finished the 10.4k in 60:18. Felt good but a bit tired. Glad to have run early. Now off to work! Have a great day!

jueves, 16 de agosto de 2012

Regeneration afternoon run

Today was a public holiday here and as I worked a lot yesterday slept in today and ran in the afternoon, ran at 5:30 p.m. Today I had a 20 min regeneration run, but on Monday I had a 35 min run and could not run that day because I got late from work, so 20+35= 55 mins, that was what I did today, I was out to the conservatory and did 7 laps there easy pace, just thinking to keep it easy and was holding back a lot, was feeling good after the economy workout yesterday. did 7 laps and went back home and did 9.53k in 55:47. Felt good and virtually did not breath during the run, the effort was very low. I have a 60 min run tomorrow morning and a big workout on Saturday morning, that should be interesting. When I got home did Pandora core, for the second time, but that will change as I am doing it more often along with the Colorado leg circuit that I will do tomorrow, that will be my first time doing the colorado leg circuit, I hope not to get too sore as on Saturday I have a big workout. Have a great night!

miércoles, 15 de agosto de 2012

Running economy dawn workout

This morning was up early at 5:15 a.m. and out the door at 5:50 a.m. to do my prescribed workouts, 4k warm up+ hellen drills+10 x 1 min at 5 effort with 2 mins easy, plus cool down. I did 3k warm up including hellen drills( high knees, bounding, streight leg, skipping, butt kick, fast feet), then did 10 x 1 mins at around 48-50 seconds per 200s, so a bit faster than intended, but I felt really good, the stride felt smooth, in the 9th repeat I crossed the 200s in 45 seconds(6 min mile) and I had to hold back. Did around 5k of the workout including the recoveries in 26:59, then did 3k to home, for a total of 11k. Felt great and happy to have done my workout early, I cant compare the early running with the evening running.Hope that my fitness keeps improving and I meet some new PrS soon! I forgot to mention that I am happy to have done the run early since I worked today from 9 a.m. to 7 p.m. I dont even ate lunch, just ate lunch as a dinner at 8 p.m.

martes, 14 de agosto de 2012

Easy run + hill sprints

This morning was up early at 5:15 a.m. and was out the doort at 5:45 a.m., with my brother and my father to the mirador to do my prescribed run, 50 mins with 6 x 50m hill sprints, did 8k to the mirador and did 47.18, then did 500s more to finish up the 50 mins, then did the 6 x 50m hill sprints. Felt good today. Happy to have run in the predawn always. Could not run yesterday because I was going to run in the afternoon and got to home very late. Did matrix lunge today after my run. Have a great day!!

domingo, 12 de agosto de 2012

Afternoon long run with my brother after taking classes all day

Could not run in the morning since I was watching the Olympic marathon and I had to take off to the monographic from 9 a.m.-4:30 p.m.but I was going to do my long run of 14k no matter what, at 5:30 p.m. drove to the mirador to do my 14k there in a flat terrain, I was a bit tired from my workout yesterday but I was not sore, I did this run with my brother and I wanted to run easy, the first km went in 5:47 and felt like walking, the 5k in 28:11 , the 10k in 55:43, then bought some water I was getting thirsty, finished the 14k in 1:16:58(39:21 first half, 37:37 second half, so a big negative split. In the last 3.5k started to rain very hard till the end of the run, great way to end a run, was very fresh due to the rain at the end, last km was in 5:10 and last 200s in 55 seconds to get down 77 mins. Felt really good, the pace felt very confortable, its amazing how in the conservatory you run at the same effort and you are 30 seconds slower per km. Happy to have done the long run today, and finish a 63 kms week. This training is getting interesting!! I dont like to do my runs in the afternoon but did not find the time to fit in the morning and you gotta get it in no matter the time!! Have a great night! Runs this week:6 runs Kilometraje semanal: 63 kms.

sábado, 11 de agosto de 2012

Afternoon sprint workout

This afternoon I did the workout that I was suppossed to do yesterday, 6k up+ 5 x 200s, 5 x 150, 5 x 100m, 5x 50m, light warm down. At 5:30 p.m.( I got off from work at 1 p.m. on Saturdays) I went out to the conservatory, did 4 laps there in 35 mins flat. then did hellen drills feeling good, then did the repeats by time since the conservatory dont have meausured distance, did 5 x 42 seconds, 5 x 32 seconds, 5 x 20 seconds and 2 x 9 seconds with 80 seconds recovery. This workout sound easier than it actually is, is a killer, in the last repeats its pretty difficult to maintain pace and that long warm up for me is kind of long. Finished dead and very thirsty and had to cut it a bit short since the tank was empty. This workout is great for developing speed. This week I have done 12+ kms twice and it was my last week long run, tomorrow I have a 14- 15k easier run on the schedule. Happy to have run and happy to feel this motivated, thanks Peyton for putting a good training plan for me!

viernes, 10 de agosto de 2012

Night workout fail

This morning was up early to do my workout but when I looked at the window was raining hard and my workout was fast enough to avoir any rain, then went back to sleep and posponed to the evening/night. When I came from work, I was to do my prescribed workout of 6k warm up , hellen drills, 5x 200s, 5 x 150m, 5 x 100, 5 x 50m all with 200s recovery, plus light cool down. I went out to the conservatory at 6:50 p.m.too late for my taste to do the workout, 35 mins up, then did hellen drills and felt pretty good and coordinated, then did the first 2 x 42 seconds, and the terrain was not that good, there were enough light and I tripped twice during the drills, so I caled it a day and headed home for a 11 mins cool down. Did almost 10k and I was just starting to do the workout, felt good but I dont like to run in the evening anymore, just a bit tired mentally from work, you have much more energy in the morning . Anyway, glad to have done the run. When I got home I just saw an email from Peyton and he said that do the workout tomorrow, so I maybe did the best decision in aborting the workout, feeling very good and motivated( hence the night running, I dont normally run past 6 p.m. when I ran in the afternoon). weather was hot!!

miércoles, 8 de agosto de 2012

Aerobic power(LT) dawn workout

This morning I woke up at 5:15 a.m. and was out at 5:50 a.m. later than planned. Today I had a workout, it was 6 x 1k at half marathon pace with 1 min rest( Aerobic power), warmed up to the mirador 3k untimed, included hellen drills inside those 3k, such as, high knees, skipping, straigth leg, fast feet, butt kicks, bounding, then the workout started, the 6 x 1k were in 4:40,4:40,4:34,4:39,4:38,4:38. After that 4:34 I had to hold back to not do it too fast, I think that I did it too fast though!did 1 min recoveries. Felt really good and the pace felt really controlled. At the end the legs were a bit heavy though, but I felt really good and was very focused. Had to carry the watch on my hand cuz the belt is broken. Thought about doing strides during the 3k cool down, but went easy. I was very thirsty when I got home, but I was so glad I did it early before work. Around 12.8k total. ( Longer than my long run, wow!) Have a great rest of the day!

martes, 7 de agosto de 2012

Anticipation afternoon run

I opted for extra sleep this morning and moved the run to the afternoon after work, it was a light run so it only took 33 mins. When I got from work at 6.45 a.m. I went out to the conservatory and did 3 laps there at an easy pace, felt good and the weather was great, but I am still really sore from the strength training. The pace was slower than I would like, but I have a workout tomorrow morning that ll require some effort. Happy to have to gotten the run in. Have a great night!

lunes, 6 de agosto de 2012

Afternoon easy regeneration

Early this morning had to take my father to the airport so I moved the run to the afternoon, I have an off day from work anyway. At 5:30 p.m. I went out to do my run , it was 8k easy + 5 x 50m hill sprints, so I did 6 laps to the conservatory and then did 5 x 12 seconds hill in the conservatory, then started the chrono again and finished what I thought was 8k in 47:10, but I think I did around 8.1-8.2k, anyway, felt good but I am very very sore from the strength training that I did yesterday, it was pandora core and lunge matrix plus helen drills after my long run yesterday. During the run it did not bother me at all and the pace felt really easy. Have a great night!

domingo, 5 de agosto de 2012

Afternoon long run :12.2k

I was supposed to do this long yesterday and rest today, but yesterday I slept in and in teh afternoon was seeing my brother race, so I opted to switch the rest day to yesterday, so I had to do my long run today. This morning had some things to do so if I wanted to run that meant to woke up really early, posponed to the afternoon after all day taking classes till 4:30 p.m, around 5:10 p.m. I went out to the conservatory to do my prescribed 12k , carried a water bottle and hide it among the bushes in the conservatory, did 7 laps, in the 7th lap took water and pour it into my head, then did 2 laps outside the conservatory , then back home for a total of 12.2k in 67:49, was soaking in sweat and felt good, but mentally I wanted to finish within the first 15 mins, usually when I run longer than usually my knees start to bother me but it was not the case today, felt really good and the stride was smooth. Was very soaked at the end, then did helen drills tha coach Peyton , incuded power skipping, high knees, butt kicks, bounding, fast feet, oh I forgot the straigh feet, but I have incorporated a new thing into my training which is a good thing, happy to have gotten my first week of training under the Peyton's coaching. very motivated to see where my fitness goes after this. The last time that I did 12k or more was more than a month ago. Humidity was terrible!! Now on to the Pandora core and lunge matrix. Have a great night!

viernes, 3 de agosto de 2012

Dawn to the conservatory

This morning was up speely at 5:30 a.m. but I dont like running in the evening after work, so I force myself to wake up and went out solo at 6:00 a.m. to the conservatory to do 10k easy, did 9.53k easy, did 7 laps to the conservatory, I did 500s less than prescribed since those laps has 2 hills and I dont want to push too much, since my legs are very sore( hence the slow pace) due to a drills that I did for the first time in my life(Thx Peyton). Did the 9.5k in 58 mins, thought that I was going much faster, but the legs feel too tired. Tonight will do my core routine( Mytrl, a bit of pandora and Colorado circuit). Have a great day!

jueves, 2 de agosto de 2012

Dawn easy regeneration

This morning was up at 5:30 a.m. and out at 6:40 a.m. with my girlfriend in the mirador, very late so I was pressed by time, but I only had 6k in the schedule today, was an easy regeneration, Started slow , finished faster, did 33:36 in 6k. Felt good but a bit tired from the yesterday's sprints. Have a great night!

miércoles, 1 de agosto de 2012

Evening Sprint workout

This morning woke up at 5:15 a.m even got dressed, but when I knew that my girlfriend was not going with me, I took it off to sleep a bit more, got laid, but never sleep again till was time to wake up for work, but I was going to do that run no matter what, so when I got back from work at 6:30 p.m. changed clothes and was out at 6:45 p.m. dont remeber the last time that I went that late, I did 18 mins warm up, including helen drills, then did 6 x 100m up hill and 6 x 100m downhill, with around 1 min recovery, felt good but had to be careful since it was dark and was raining a bit so the road was wet, did my workout, cooled down around 2.5k to finish a very busy day, I ll try to incorporate a bit of Pandora and Colorado circuit. I am very busy these days, but from Friday on Ill have more time after 6 p.m. Weather was good but was soaking at the end. Prefer to run in the early morning, much more energy then.

martes, 31 de julio de 2012

Dawn to the mirador

This morning was up at 5:30 a.m. and was out earlier to the mirador(started the run around 6:15 a.m.) because today I started a new schedule at work, I was moved to another office with schedule of 9-5 p.m., so that was the reason I could not post the workout earlier nor comment on your workouts. Today went to the park and did 10k easy , first 2k were over 6 mins and I felt falt the first half in 29:30, then loosened up a bit and was more confortable to finish in 57:54, feeling great. The weather was great also. From now on I ll be working with Peyton Hoyal as my coach, He is a very good guy. Good night!

domingo, 29 de julio de 2012

First afternoon run after 1 year and 4 months running only in the morning

This morning slept in and then was out to the monographic from 9 a.m. till 4 p.m. I was feeling pretty guilty about it and wanted to run to get the junk out of my legs after yesterday threshold run, I was going to let the run for tomorrow morning and to keep my morning running record of 1 year and 4 months without running after 12 noon, but I was hungry to run today that I had to break the rules and went out with my brother at 5:15 p.m. to run a bit , I went out without my watch since it broke yesterday, did 3 laps outside of the conservatory and went back to home, feeling pretty good at the end. Ran around 4 miles today, and I am very happy that I ran. No matter at what time do you run it always feels awsome when you are out there!!Happy rest of the day !!

sábado, 28 de julio de 2012

First workout of the cycle: Dawn threshold run

Yesterday I was a bit worried about the left calf/shin and when I woke and tried to run inside my house, it was a little tight so I decided to rest so that I can avoid injury. This morning I woke up at 5:30 a.m. and I was out with my brother to take the girl friend and We headed to the mirador park. My brother and I warmed up for 2k (wanted more but we have to finish in 50-60 mins, then stretched for a couple of mins and We were off, the plan was to do a 5k threshold run in 23:30-23:45 and I did just that. The first 200s a bit fast in 52 seconds, We eased off and the splits per km were 4:38,4:44,2:21(500m out),2:26(500m back) at that point my watchbelt broke and the watch fell down and I had to turn back to pick it up, then I ran watchless with my watch in my hand for the rest of the run, 4:45,4:37 to finish in 23:34. My brother was a bit ahead the whole way cheering me on, Thanks bro for your help and support!! He finished in 23:29 and did 3 more kms at that pace after doing his threshold run yesterday afternoon. After recovering for about 2-3 mins I did 2 x 200s with 3 mins recovery in between in 41 and 44 second. Felt fast on these, had centuries without doing 200s repeats. Felt really good in my first threshold run of the cycle, hope that next time the tempo portion feel betterand at the end of the cycle I could do faster and longer. The weather was very good and I did around 2k cool down, for around 9.5k total. Happy Saturday all!

jueves, 26 de julio de 2012

Dawn to the conservatory once again

This morning was up at 5:15 a.m. and was out the door at 6:00 a.m., I went to the conservatory easy and did 7 laps there, almost fell down when I tipped, too much rocks and dirt there because they are constructing there, all in all felt very good, but the shin was cramping a bit sometimes. I want to start doing tempos and intervals but that will have to wait till I feel good about my calf and shin again, a bit tight when I started this morning, I dont know what the problem is, because past cycles when I did more than 8 weeks of speed I suffered shin splints but only in my left leg, the right leg was perfect and fresh, so dont think that its a problem or over use, the weather was hotter than yesterday, I was soaking i sweat in just a mile in. Happy to have run one more day!!! Happy Thursday! Finished the 9.53k in 55:38, watch on time of day.

miércoles, 25 de julio de 2012

Dawn to the conservatory

This morning was up at 5:15 a.m., out the door alone at 6:15 a.m. to the conservatory, did the exact route and distance than yesterday, 7 laps in the conservatory and back home. I did the 9.53k in 54:50, almost the same as yesterday but a bit faster, and today felt much better. The weather was good also. Today I wanted to do a threshold run of 5k in 23:30 or so, but I was afraid to do it because of my left calf and shin, when I started it did not hurt but the tightness was there so played it safe. I want to start doing workouts again and to work on all systems, I am a believer of base training, but I also think that doing workouts all year round( of course at a moderate effort at the beginning of year) is good to avoid neglecting a system( threshold, v02, etc). After all, We have fun racing and We are not olympians that need to be in perfect shape to a very specific race. I wont start doing v02 max till my left calf and shin loosen up!! Have a great day!

martes, 24 de julio de 2012

9.5k dawn to the conservatory

Yesterday was my planned day off. I was a bit sore in the lef calf and shin, so glad I took it off. This morning went back to bussiness, was up at 5:30 a.m. took my time and was out the door at 6:25 a.m. to the conservatory, put the watch on time of day and just ran easy, did 7 laps there and back home for a total of 9.5k in 54:56. The effort felt very easy, but I was worried because when I started the left calf and shin were bothering me, it dissapear in 3-4 mins, but I have to be cautious with that, because I have suffered from shin splints in the last 2 years when I do more than 8 weeks of hard workouts, and try to increase mileage and intensity at the same time. Happy Tuesday!! Weather was good today, that helped!!

domingo, 22 de julio de 2012

Easy dawn hour

This morning opted for extra sleep and was up at 6:40 a.m. and went out at 6:57 a.m. to run 10k or more. I went out to the conservatory and did 5 laps in that mug disaster, then went around the gomes route and then run to complete the 1 hour. Ran at an easy pace and felt tight at the beginning with a bit of shin pain, so I played it safe. Happy to have run 60 kms this week, but if I want to meet my PR's I need to increase miles. Happy Sunday all!!I was soaking at the end of the run, but was not that hot I think! Nothing special on this run, just running easy, with a bit of dissapointment for not being able to not get my long run in.

sábado, 21 de julio de 2012

Dawn longer run cut short

This morning I was up at 5:30 a.m., then drove to the mirador alone this time! I started my run at 6:20 a.m. Today I had planned to do 14k, and a couple of guys that run 18 mins in the 5k were going to start running and I wanted to run with them to have some company, I knew that they were running at a pace that is faster than mine, but I took the challenge since I like to have some company so that the miles go by quicker. Put the watch on time of day and We started at a good clip and We sped up gradually to the point of 7:30 per mile according to one of the guy's garmin, One of those guys is the organizator of the gratest race in the country, the Hispaniola Half marathon. Good conversation going through, I could talk, but that is not my easy pace for sure, its like my tempo pace( by know), hit the 5k in 24:23, that was when I switched the watch to the chrono, Jose Elias turned around before the 5k mark, so It was Pablo and me, as soon as We turned around, He said something like He was going to speed up and went away like a rocket to make up the distance that Jose Elias had gap. I could not respond to that big move , knowing that I was going to run 14k , my longest run in a while, the next km 4:52, so 29:16 for 6k, a nice tempo run, then did 4 more k very easy seeing how those guys were going out of reach, the legs were heavy and that slower pace felt like a walk, last 4k 22:24 to finish the 10k in 51:40, not bad. Then ran to the car for water, then debated to run those extra 4k, and I was kind of pissed off mentally because of the dissapointed in not being able to keep up, so called it a day and went home, so finished in 52:43 for about 10.2k. Tomorrow I ll do 12-14k, I need to get to do long runs of 20 kms or longer to see significant drop in my times. Everybody here do it and everybody in the park, do it too. For example, a group of guys appeared when I was drinking water and they had 23 km in the bag already. Need to build back my long run. Have a great Saturday!!

viernes, 20 de julio de 2012

10k dawn progressive to the mirador

This morning was up at 5:30 a.m. , took the girlfriend and We went to the mirador, I started the run at 6:25 a.m. and was out to do 10k easy with the watch on time of day, I kept the pace easy till the 6k in 33:46, then switched to the chrono and decided to do a progressive in the last 4k, since you gotta push the pace a bit once in a while, the last 4k were in 5:08,4:57,4:46,4:24. When I saw that 5:08 I was a bit dissapointed because I pushed the pace a bit and was hoping to see sub 5, then kept the effort hoping the pace would come to me, it did, since when I saw that 4:57 pushing a bit more I knew that I could keep it like that at the end, pushed a bit more to see 4:46 and in the last one pushed a bit more with last 200s in 47 seconds. Felt very good but I am lacking speed because in the last 200s I wanted to do 40-41 but only managed 47 seconds. Oh well, its nice to push the pace sometimes. Felt very happy with the way I felt. The weather was decent. Have a great day!

jueves, 19 de julio de 2012

10k dawn in the mirador

This morning was up at 5:30 a.m., got the girlfriend and We were off to the mirador, I started my run at 6:30 a.m. put the watch on time of day just ran easy. In the first couple of kms, felt heavy and was a bit sore below the knee down. Once I warmed up, that feeling went away and I cruised at a good pace. The sun raised early today, so I ran around the last 8k in the pure sun. Felt very thirsty at the end, but felt loose and smooth by the end, finished the 10k in 55:10. Need to keep the consistency and mileage going if I am to flirt with my old PR's once again. Happy Thursday all!!

miércoles, 18 de julio de 2012

Run #2 much better than the first one

I did this run at 10:23 a.m., around 4 hours after finishing the first run. This run was much better than expected, the legs were loose and the breathing was unnotable, I felt great, the only problem was the heat and the traffic and noise, etc. It seems that a run after a predawn run goes much looser and faster too. Did the Gomez route that I did past Tuesday, 13 seconds faster. I thought that I was going even faster given the way I felt. I wonder if the predawn runs help afternoon races? I mean would be a good idea to run 15 mins predawn before an afternoon race? Happy Humpday!! Tomorrow morning I hope not to feel stomach issues!

Run #1 Dawn run

This morning was up at 5:15 a.m. and was out the door at 6:00 a.m. the plan was to run 8.5-9.5kms in the conservatory route, so no double planned, I have not done a double in years. But given the circunstances cut the run short and will complete the mileage in another run later in the day. When I was in lap 2 of the conservatory, I had a strong stomachache and forced me to get out of the conservatory and come home, in fact, stopped 200s before reaching my house, glad I did. so did 26:30 and then stopped the watch got to my home and did my thing. Hate when that happens!! so run number 2 in a couple of hours!!

martes, 17 de julio de 2012

Watchless dawn 10k in the mirador

Yesterday decided to rest, so that means running the rest of the week. This morning was up at 5:15 a.m. and took the girlffriend and We started a bit late today, I started the run at 6:46 a.m. or so, I decided to run without a watch today and just run at an easy good clip. Felt good but very thirsty at the end of my 10k. I ll need to buy some water , drink it and do a couple of more kms. Felt easy but was soaking at the end like I jumped in a pool, too hot!! Happy Tuesday!!

domingo, 15 de julio de 2012

Dawn run to the conservatory

This morning opted for extra sleep and was out the door by 6:50 a.m. Went out to the conservatory and did 7 laps there. The first 2 laps I was tired and the breathing was hard, the humidity was unstandable. Then, stabilized myself and could complete the run.Ran with watch on time of day and when I saw the finishing time I was kind of dissapointed, I did 56:49, almost 6 min/km, which felt a lot faster today. Oh well, at least could get the run done and could run 6 times this week!! Happy Sunday!

sábado, 14 de julio de 2012

Dawn run with the brother

This morning was up at 5:35 a.m. went out to the conservatory with my brother, I wanted to do 9.5k but felt very good so I opted for 1 more lap, so I did 10.5k total, so 8 laps there at an easy pace, I put the watch on time of day and ran easy and talk with my brother the whole way, runs tend to pass by a lot quicker that way!! Its ironic, He is much faster than me(19 min 5k runer) and everytime I run with him I run slower on my easy runs. Anyway, great company run!! 10.54k in 64:04, feeling pretty good and in the last 100m finish up fast, without losing form of course!! Happy Saturday!!

viernes, 13 de julio de 2012

10k dawn to the conservatory

This morning was up at 5:15 a.m. took the girlfriend and We went to the mirador park, I started the run today at 6:30 a.m. Today I did 10k easy with the watch on time of day, the legs felt excellent, very fresh and the breathing was very easy. In the second half I got the sun in my face so it was more difficult, was a bit thirsty at the end but all in all I felt very good. The weather was good, but I was soaking wet at the end. Happy Friday everyone!

jueves, 12 de julio de 2012

Dawn to the conservatory

Yesterday took the day off, but was because I woke up at 4:35 a.m. to run but had stomach problems, could not fit in later because I had to be at work at 7:00 a.m. This morning was up at 5:15 a.m. and out the door at 6:02 a.m., did 7 laps to the conservatory at an easy pace with the watch on time of day. Finished in 54:31, felt very good today and could have run much more, the weather was excellent. I hate late morning runs compared to these predawn/dawn runs. Happy Thrusday!! I might run a mini double tomorrow!! I am sick of running mediocre and not being any close to my PR's!!

martes, 10 de julio de 2012

Zapping the rest day!

This morning slept in, but at 10:20 a.m. after debating to run or not, I decided to go out since I commited to skip unplanned race days, I went out for a short run since it was too hot out there and took it as a rest day, tomorrow I ll continue. with my normal mileage. Went out with the watch on time of day and did the gomez route but once I hit the gomez I did the exact route in the opposite direction, out 16:18, back in 15:03, did not feel that I pushed in the second half. Happy to have run, even if it was a short one. Weather was pretty hot.

lunes, 9 de julio de 2012

Zapping the zero dawn run

After taking yesterday off!! I made a decision to start training consistently again, no unplanned rest days( of course unless it is really necessary). This morning was up at 5:30 a.m. and was out to the conservatory at 6:20 a.m. did 6 laps at an easy pace with the watch on time of day. in the 4th lap sped up for 200s to loosen up the legs a bit, then eased back up and finished up the 8.52k in 49:00. The weather was a bit hot, but with breeze, not too bad. Happy Monday!

sábado, 7 de julio de 2012

Watchless dawn run

This morning opted for extra sleep and went out at 7:45 a.m. to the conservatory, went out without a watch and just ran at an easy pace, did 6 laps there easy , first half felt flat, then opened up a bit, finished feeling good. Happy Saturday!! Weather was hot!!

viernes, 6 de julio de 2012

Dawn to the conservatory

Rest for the past 2 days due to lack of water to wash the clothes, so did not have clean clothes to run, This is my country(Dominican Republic)! This morning I finally could get out there and I was very hungry of running these past 2 days. This morning didnot take the girlfriend so I took the conservatory route, did 6 laps there so 8.52k or so in 49:14, put the watch on time of day and just ran easy, I felt that I sped up throughout the run, Felt very good at the end, and the weather was not that bad, but I was soaking at the end. I am happy to be back on the wagon. I dont know when I ll be racing but need to radget up the miles so that I can be ready for whatever race I do.

martes, 3 de julio de 2012

Morning shuffle

Yesterday took the day off, that means no more rest days this week. This morning was up at 5:30 a.m. took the girlfriend and went to the park, I did 10k easy with the watch on time of day, the legs supposed to feel fresh today but they felt flat and the calves a bit tight in the first 2 miles. Everytime I sped up I felt flat so I kept the effort and pace very easy, did the 10k in 56:34. Thought that I was going much slower, felt good at the end but very thirsty. Too hot today!! Happy Tuesday!

domingo, 1 de julio de 2012

Nice dawn run

This morning I was up at 5:30 a.m. took the girlfriend and We went to the park, I saw Hamlet there and passed us and I thought to run with him, I started the run with watch on time of day, had to start fast so that I could reach Hamlet, but then He told He was doing a 10k tempo, so I let him go, anyway kept the pace steady the whole way and in the last 200s I sprinted without losing my form, did 41 seconds. Hoped to run under 40 seconds, but I have done a lot of easy running lately, so I cant complain. Did the 10k in 52:23, feeling pretty good. The only problem is that I need to get a long run a week, I am not doing such a thing, need to get runs of 10+ miles. The weather was decent!! Now off to the college monographic till 4-5 p.m. Happy Sunday! Runs this week: 5 runs Kilometraje semanal: 47 kms, not bad for 5 days of running, but I need to get to 40+ miles(64+ kms).

sábado, 30 de junio de 2012

Dawn 10k in the mirador

This morning was up at 5:30 a.m., took the girlfriend and We went to the park at 6:30 a.m. I did 10k,5k to the luperon and back, put the watch on time of day and just cruised at an easy pace, the pace felt very relaxed but I felt sore and somewhat tired! Finished the 10k in 56:08, wanted to do strides or a couple of more kms, but I felt thristy and call it a day after 10k. Weather was hot, but managable. Happy Saturday!

viernes, 29 de junio de 2012

Unplanned change of route in the heat

Yesterday was an unplanned rest day. This morning slept in since I had to wake up at 2:15 a.m. to 4 :00 a.m. to take my father to the airport, so opted for extrasleep this morning. At 10:30 a.m. I went out for my run after thinking to skip the run but then I said to myself, if I want to be the best I can, 0 excuses, went out for it in the heat!! Went out to the conservatory , but I did not last too much there since they were repairing the street once again, another unplanned change in my route, opted for 2 laps in the maximo gomez loop as We(my father and I) call it. Dont know the exact distance but it was around 9k in 50:06. Felt tired at the end because I was thristy but cardiovasculary was feeling pretty good and the wind helped at times to cool things off!! Have a happy Friday!

miércoles, 27 de junio de 2012

Short dawn run

This morning was up at 5:15 a.m. and my girlfriend and I went to the park after the rain passed, I started the run at 6:35 a.m. We got things to do right after, so I had to cut the run short to 8 kms. Today was just an easy run with the watch on time of day, felt very easy but the legs were sore from yesterday, did not expect to feel this sore. It seems that yesterday's run was not that easy! anyway cardiovasculary felt like I was walking, finished the 8k in the mirador in 45:27. Weather was cloudy but was sweating a lot! I was hungry for more miles but the time did not allow!

martes, 26 de junio de 2012

Angry dawn run

Yesterday was a rest day. This morning was up at 5:30 a.m. , took my girlfriend and I started the run in the mirador park at 6:30 a.m. This morning I woke up pissed off without particular reason, maybe because I am very dissapointed for my country and for its lack of development, so I started the run faster than my easy pace, put the watch on time of day but when I was in the 1 mile mark I switched to the chrono and was 8:38 so I decided to just do sub 50 mins in the 10k and if it was tiring push even more, 2k in 10:35, then started to take splits the next kms, the following kms were in 4:54,4:54,4:52( 25:16 halfway feeling pretty good),4:54,4:54,4:55,4:57,4:47 to finish in 49:46 pace with second half in 24:30, felt very good and breathing was well under control, the last 2kms I was a bit tired , rised the splits a bit, but in the last km felt better and push it home, not even close to all out. It was a good effort today, dont remember the last time I did sub 50 mins in training, pace felt under control and felt much more focused and feel that the run passed by more quicky than when I run at my easy pace of 9 min miles. The weather was good, with a bit of downpour at times. At the end felt much better and not pissed off anymore, I left it all the anger in the run and when I struggle I put my head up and sped up instead of slowing down, it seems that I am not in that bad shape!! oh well!! We are allowed to run faster than easy sometimes in the base building. Legs felt very fresh and just locked into the pace like a robot!! Nice steady state run! Happy Tuesday!

domingo, 24 de junio de 2012

Watchless dawn to the conservatory

Last night went to bed kind of late( after 12 a.m.), Woke up today at 5:30 a.m. but then decided to sleep1 more hour so at 6:30 a.m. I went out to the conservatory without a watch and just ran very easy there, my calves were very tight and I felt like an old guy for the first 500-600m, then just warmed up and increased the pace a bit, did 6 laps in the conservatory and came home to finish my 8.52 kms and my week. It feels great to run without a watch, you feel very free. The temps were much cooler than yesterday but it was hot though. My twin brother Dan G. is running a half marathon today and a lot of friend! Good luck to all of them!! Now off to my college monographic from 9 a.m.-5 p.m. for a lot of the upcoming Sundays! Runs this week:6 runs Kilometraje semanal: around 59 kms, I want more!

sábado, 23 de junio de 2012

Dawn 12k in the mirador

This morning was up at 5:15 a.m. took the girlfriend and We went to the mirador park at 6:30 a.m. today I had planned to do 12k, started with "gutotoh"crew till the 2.5k, We started out nice and easy , after the 2.5k They but one stayed with me for kms, I ran with Hamlet Montas till the 5k, pace felt easy and conversation made miles go quicky, but after 5k I was running alone and things started to get a bit bad, the last 2 kms were a struggle and I almost leave at 10k, but endured and finished the run finished strong and with good form but tired, too humid and hot today. At the end of the run my girlfriend told me that I looked that I just jumped in a pool, I was soaking in sweat. I put the watch on time of day and just ran easy. Only knew my time at the end like most runs! Happy Saturday!

viernes, 22 de junio de 2012

Sauna predawn run

Yesterday dicided to take the day off, the calves were a bit tight, I rest 1 day a week anyway! This morning was up at 5:15 a.m. and as my girlfriend was not goint to the park I decided to go out from my house to the conservatory around 6:00 a.m., Did 6 laps there and back to my house( 8.5k), put the watch on time of day and just cruised to finish the run in 49:15. The weather was very hot today! no sun but I was soaking in sweat! the breathing was sped up sometimes, but felt easy anyway!! Happy Friday!

miércoles, 20 de junio de 2012

Dawn to the mirador

This morning wasup at 5.15 a.m. took my girlfriend and we went to the park, I started my run around 6:30 a.m., I did 10k there, out 5k and back 5k, put the watch on time of day and just cruised, to finish the run in 55:40, felt very good and relaxed, a bit tired at the end though! The weather was a bit hot in the second half, but all in all a good run!! Happy Humpday!

martes, 19 de junio de 2012

Easy dawn to the conservatory

This morning woke up at 5:25 a.m. and I was doubting to go out since I did not have to pick up my girlfriend since She wanted to rest today, so I had to self talk to go out alone, this time around I went out to the conservatory since if I had another route the traffic would be very bad at the end, so I went out to the conservatory park at 6:13 a.m., and did 6 laps at an easy pace over there with the watch on time of day, did 50:07 in 8.52 kms, felt a bit tired at the end due to the hills, its not a flat terrain like mirador park, so it was nice to get some hills in my training! happy to have gotten my run in! Happy Tuesday!

lunes, 18 de junio de 2012

Monday dawn zapping the zero

Yesterday I was supposed to do my long run of 15k but slept in, decided to take the day off, no races close and not sure for what I am training for, but I need to get my base miles up so that I can run fast when it counts, for my DNR yesterday I decided to this morning, after going to bed after midnight I had to wake up at 5.30 a.m. , take my wife and go to the park, I did 10k today with the watch on time of day at an easy pace, felt relaxed the whole way and the weather helped a lot since it was rainy and cloudy and not too much heat, I though that was going to finish the 10k in around 57 to 58 mins, but the time was 55, was surprised cuz I was running very relaxed and felt very easy, the recovery day might have helped a bit! Happy Monday everyone!! Loving those predawn runs!!

sábado, 16 de junio de 2012

Watchless dawn easy run

This morning was up at 5:35 a.m. and out to the park with my girlfriend, the calves were a bit tight today so I decided to do only 8k today without a watch at an easy pace, started out easy and hit the turn around at 4k in the mirador park, felt good at the end, decided to do afte the run 4 x 100s strides around mile race pace which is uknown currently, my PR is 5.29, but I am not even close right now. Had aa while without doing something fast, so I thought I was going to feel slower but I did not, I felt a bit heavy for sure!! Felt loose at the end! Happy Saturday!! around 9k total.

viernes, 15 de junio de 2012

Progressive run

This morning I went out to the park with my girlfriend at 6.25a.m., I did the same route as yesterday , so 10kms, 5k out and 5k back, the past 2 says did not feel as good, but today the temps were cooler and I could feel a breeze, I intended to run easy but when I discovered the "good" temps I decided to push a little and do a progressive run, did 10k in 53.34, with splits per km of: 5:59,5:37,5:28,5:27,5:25,5:19,5:13,5:07,5:05,4:49. In the last km I pushed a bit to get to sub 5 mins, although I had intended to do so in an easier effort in previous kms, oh well I was close though, gotta a lot of work to do, but I felt good, much better than yesterday and I am happy with the effort put in, the faster half felt better than the first( the slower one). Second half was in the 25:30s, Nice progressive run and I think I did not go anaerobic! Happy Friday everyone!

jueves, 14 de junio de 2012

Predawn oven

This morning I was up at 5.15 a.m. very sleepy, but got out anyway and was out to take my girl friend to go to the park, We get there around 6.25a.m. I did 10k today so got to the end of the park and back, She walked 5kms. I put the watch on time of day and from 2k on I was feeling the high humidity, it seemed that I I was in an oven, oh well, the first 5 kms were in 28.38, I started kind of slow, in the second half the sun was in front and but anyway did the second half in 27.30, to finish the 10k in 56:09. Felt very tired by the end and had to work hard mentally to get this done! glad when I was done!! Happy Thursday!!

miércoles, 13 de junio de 2012

Zapping the zero in the predawn

Yesterday slept in and did not have the motivation to go at any other time of day but the predawn, so no running. I felt guilty all day. This morning woke up at5.15 a.m. and went out with my girlfriend to the mirador , I started my run there at around 6.20a.m., today I had planned to do 9k and that was what I did, put the watch on time of day and cruised till the 4.5k and back. Legs felt flat in the first 2-3 kms, then I kind of loosened up and in the second half I opened a bit and was running much faster at the same effort, the effort was always easy though.Finished the 9k in 48:51. Faster than last time and this time felt much more confortable but way to humid out there today eventhough the sun was not that bright!! Happy Humpday everyone! loving the predawn runs once again! its only 8 a.m.and I am done with my running!

lunes, 11 de junio de 2012

Back on the wagon

After 3 days off recovering from illness( the flu) I was back on track again. This morning I went out to the mirador , this time in my GFs car, I picked her up since she want to start exercising, so I started my run there like in the old times when I ran in the afternoon there everyday, I started easy and the pace was fast compared to my ridiculous slow pace starting from my house, 5.37 the first km, the firstmile was 8.58, then switched the watch to time of day since I did not want to race the watch, suddenly my legs starting to dead, and it was like that for the rest of the run, got to the km 4 and back,so 8 kms in 43.59, the pace was easy and at times I had to significantly slow the pace since I was dead, it seems that I am not fully recovered from the illness,I am glad I rested 3 days. To be honest switched the watch to the chrono to see the time with 200s to go I had 43.03 so I pushed it a bit so I could get under 44 mins, oh well!! Felt a bit tired at the end, but at least the form was good. Happy to be back on the wagon. Today{s run started around 6:28 a.m.Happy Monday

jueves, 7 de junio de 2012

First run of a new life

This morning I ran 9.2k , 4 laps to the conservatory and out for the maximo gomez route, then back home to finish i 51:54, watch on time of day. This run was at 10:35 a.m. I am glad that I once again was able to be running again and to celebrate life again and to see my family and girlfriend once again, since I though that yesterday night was my end. When I was going out off work and took a "public car" but was not registered, my mistake was to get in the car to not wait for another registered car of public transportation, within 2 mins inside the car I was pointed out with a gun, in that moment I thought that was going to die and did everything they told me to, luckily in my wallet I only had around 12 bucks = 400 pesos in my country, I was praying in my mind, telling god and my mom to get me out of this, they take me off the money and let me all my ids and credit cards, then he said that he did not wanted to do harm to us( there was another victim in the car), and ask me if I had money so that I could take another transportation, I said no and they gave me 50 pesos= 2.5 dollars, they hit me a couple of times since I put the hand in my pocket to save something, that did not like it to them, then they said that they were going to release but if we took a look back they would shoot at us, they opneed the back door, we weree out and I ran without looking back, I was very very nervious but I was happy because god and my mom protected from heaven and they listeded my prays. I was very nervious and I could get to my destiny that I was my girlfriend's college, my heart rate was high but I was in control. I was lucky because everyday is found a person killed by armed robbers. I am just happy to be alive and to be able to run once again! this is the first time that I get though something like this before!! I just needed to run today to celebrate life and to thank the opportunity to take a breath once again! Happy Corpus Christi Day!