miércoles, 29 de febrero de 2012

Short intervals: 1 mins repeats

This morning I did not run predawn, did not feel that well, Have had caughing problems, it seems that I am batting a cold for the past few days, however, at 10:20 a.m. I went out to do my short intervals, did not care about the leg or the cold, just warmed up to the conservatory 16:53, stretched a it, and did 10 x 1 min hard and 1 min easy, when I started the pace felt fast and I felt heavy but I could find a rythm as the weorkout went by, the 1 min recovery really passed by quickly. Happy with this workout, felt that I really worked. The shin splint bothered me at the very beginning and at the end of the workout, cool down to my home 11:24, did around 9 kms total. Nice workout, I want to race to see where I am at, but none of the upcoming races fit my schedule very well, since most are saturday afternoon and I work at that time. Only chance that I get to race is on Sundays!! Nice workout! tomorrow is back to predawn!

martes, 28 de febrero de 2012

Predawn double face run

This morning woke up at 5:15 a.m. and was out the door by 5:35 a.m., was not easy though,but after you are done you feel great, this morning I felt great in a sense, but bad in another sense, as soon as I started the legs felt really great from yesterday long run, but from the get go, my left shin splint bothered me the whole way till the finish of the run, within 80m to the run had to stop because there were dogs barking I suddenly thought to be back to home and run later, but then did not see the dogs and walked that pice of road, around 30 seconds, then started running again, did 9k to the mirador in 52:46 or so, felt really good but the left shin splint not as good- while running I compared both legs and I imagined the left leg like the right leg, man I would have been totally recovered and feeling perfect- but that pain is bothering me- everytime that I last more than 8 weeks training decent the pain come back, the idea to cure is to rest, but resting only will dissapear it temporary after the training comes decent again, the pain come back!! dont know what to do!!my training is going really well!! weather was great at this time of the morning! Had to skip the strides on Friday and today because of the leg problem.
9k total, 52:46.

lunes, 27 de febrero de 2012

The long run:16k

To be honest this run was done on Monday february 27th, yesterday could not get my long run in due to water issues, not enough water to take a shower, so I switched days, Mondays are my rest days , but rest on Sunday and ran my long run on Monday, I ll put like if I did this run on Sunday for mileage thing!! This morning I intended to wake up at 5:30 a.m. but slept in till 5:57 a.m. and was because my father woke me up, luckily We dressed fast, he was going to do the 10 miles with me, so I was willing to do this at a slower pace than I am used to this is a tough week though, we went out to the mirador a 6:15 a.m., early compared to past long runs, I wanted to avoid the sun badly, we were out there at a conversational pace , did the first 8k in 48:50s, the sun had not come out yet, so I was happy, hit the 10k in 61:04, after that We started doing kms sub 6 mins, then 5:30s, and I was feeling good, my father was feeling tired but he looked strong, I was encouraging him the second halfway, lets go!! lets go!!, then we finish the 16k in 1:34:11, so negative split by 3:30, I am very happy because I feel very good and finished the run finishing very very strong!! my father did a heck of a job as well!! nice nice run!! hope to feel good during the week!!

sábado, 25 de febrero de 2012

Predawn tempo run

This morning I woke up at 5:50 a.m., not very sleepy but with a very sore throat, cosider even go out running, decided to go, since I did not go, I would be angry all day. Today was my tempo run day, wanted to do 6k at tempo pace, but decided just to do 5k in case I did not feel that good, so my father, my brother and I warmed up to the mirador 3k easy, then Danilo and I stretched for a bit, he would do a 10k time trial, so I did not expect to go out with him. We were off and he took off inmediately but he did not was out of range that soon, I did 5k in 23:09 and I dont know if the training is working or the halfworkout that I did on Wednesday did not take alot out of me, but I felt excellent, the pace did feel very controlled, the mind could wander, I had to maintain focus, but it was way easier than past tempos, the splits for the 5 were 4:35,4:40,4:40,4:38,4:33. In the last km surged just a bit to see if I could handle sub 23:10. The pace felt controlled all the way, but I need a lot more endurance to maintain that speed over 12 kms. I felt very happy with how the training is going,however, the shin splints is starting to bother me again and I dont want to rest!! Weather was just fine!!Loving predawn running! 3k cool down to home with my father, around 11k total!

viernes, 24 de febrero de 2012

Predawn Friday slog

This morning woke up at 5:15 a.m. and was out by 5:50 a.m., with my brother Danilo, We did 9k at an easy pace to the mirador, then he did 2 more kms. We started the run at an very slow pace, finished the 9k in 54:15, first half in 28:46, second half in 25:29. The weather was fine and the stomach bothered me a couple of times due to a fry chicken that I ate yesterday!! Shin splints bothered me a bit! Skipped the strides today for that reason!

jueves, 23 de febrero de 2012

Lovely midweek predawn run with last 5k faster

This morning woke up extra early since my brother had classes today, We woke up at 4:40 a.m., and we were off running at 5:00 a.m., I think that this is the earliest I have gone out for a run, did 10k to the mirador, first 5k were very very easy at 30:30 or so, in the first 250s of the run We had to stop cold because there were 2 doggies barking, so We walked around 30m ,then started running again. However, the important part for me was the second half where I wanted to sped things up to around 5:05-5:10 per km. In the second half I accelerated and km 5-6 came in 5:24, a bit slow, but i knew that it was coming down, since I was feeling pretty good and was getting a nice rythm, then the 4 following kms came in 19:57, did the final 5k in 25:21, finishing the 10k in the 55:50s. To be honest, I felt much better and much stronger in the faster part, felt great, nothing compared to yesterday!! Predawn running rocks( once you start running :D).
10k 55:59(30:38,25:21)

miércoles, 22 de febrero de 2012

Long intervals: failure, only 3 x 1k, instead of 5

This morning was suppossed to do my intervals predawn, that was the plan last night, but this morning as almost always I slept in and procrastinated the damn thing, very mad, when 10:40 a.m. rolled around I was out to do my intervals, which the plan was 5 x 1k ,5-10k race pace, opting more for 5k race pace, or at least what would feel like race pace, with 3:30 rest, warmed up to the conservatory 18:35, till the point that I start the 1k repeats, in this case, lap repeats. Used the same strategy as ast saturday´s time trial, started the watch and the repeat and got the watch in the pocket till 30-40m of finishing the repeats, the splits for the km were 4:11, too fast, but did not feel that bad, the breathing was a bit fast in the end of the repeat, starting the second repeat, the fast breathing came sooner than in the first repeat, finished in 4:14, easing up at the end, breathing was very labored at the end, 3rd repeat came and did it in 4:16, with labored breathing since halfway the repeat, after the 3rd repeat called it a day, cooled down to my house very frustrated, did around 9k in 50 mins total.
I am very frustrated because my last long intervals session were mile repeats and I felt a lot more relaxed and the breathing was much more controlled, its only my fault, because thouse mile reps I did it in the predawn. This morning did it in a hell temperature, around 35 celsius, did not feel good , 2 hard hilld in each lap did not help eaither, but however, that was not an excuse to cut the workout short,just got frustrated with the way that I was feeling. 3 years ago I did 5 x 1 laps there in sub 4 mins each lap, now I am doing just 4:11 and slowing down, not even completing the workout!! in a month I ll do the same workout, in the predawn and We will see how I do. At least I give the system some work today!! The weather as I said was very very hot, you dont love running very much in those kind of temps, but again, my fault!! to not have the enough b%/&$%lls to wake up early in the morning and enjoy a lovely workout!!
Happy Wednesday all!

martes, 21 de febrero de 2012

Back to the wagon

After 2 days off, losing my long run and resting again on monday, today I am back to the wagon, On saturday I felt the legs very tight and even hurted when I walk, the shin splints started to bother me and I went to bed at 3:00 a.m., on Monday decided to rest as planned every week , and today continue with normal training week. This morning around 10:05.m. went out to the conservatory with my brother, but he took off in the first 600m and built a gap of 100-200m, only seeing him once in every lap far away, did 6 laps with the last lap including 4 strides. In the strides felt heavy, maybe I am still tired!! the weather was hot. so 8.5k in 47:26, 1 min faster than I normally do, felt good at the end but felt very long mentally!


lunes, 20 de febrero de 2012

2 days off

Yesterday I supposed to do a long run, but rest because of 2 reasons: 1)legs felt too tight and are sore, plus the shin splints are starting to bother me again,2) went to bed at 3 a.m., which did not help at all.

Today slept in , but is not that bad, I feel bad of course, but since the legs are starting to bother me, it is better to give them a couple days off, vs months of injury. Tomorrow i will start with my normal routine.

sábado, 18 de febrero de 2012

1 mile time trial with a fast warm up

Mile time trial with a fast warm up 9.2 km 00:55 05:58 pace
This morning woke up very sleepy at 5:50 a.m. but went out at 6:20 a.m. a bit early for a saturday. Today I had planned a normal tempo run of 5k, warmed up 3k to the mirador, stretched a bit, and then I started, but suddenly my mind told me to do a mile time trial and I sped up dramatically right way for the first 200s in 40 seconds, the 400s in 1:24 and the breathing was very very labored, I stopped at 2 mins and kept jogging and was very mad, because I screwed up the tempo run and the time trial since I stopped becuase I was breathing very hard and from 200-400s the splits slowed too much, then I thought fast, and was going to get to the mile mark, and give another go back but with a new strategy and the one that I use for racing. Of course I was wearing the watch, but before starting the second attempt I took off the watch, started the time trial and put the watch in my pant´s pocket , ran by effort, till the 400s was moving good but after that the breathing was very labored, was like an orchestral, but I thought that I was going to do sub 6 mins. Oh well!! with around 150m to go, I took out the watch from my pocket and saw 5:36 and was far away, knowing that I would not break the 6 min barrier, hang on hard and finish the time trial in 6:11.07. I think that this is the slowest mile time trial that I have done, the worst before that was 5:50(21 seconds faster), anyway felt a lot more confortable and listened to my own body than in the first attempt when the fast splits combined with hard breathing got over my head. Without the watch I was much more concentrated on my form and my breathing, and the time took care of itself. Of course I would have liked to go a lot faster and I know that with somebody to run with I could run a lot faster since the pace did not feel really fast, but the breathing was at its maximum. Weather was ok! cool down 3k to home, for 9.2k total.
Some people are addicted to the watch and I like to have it for controlled workouts, but for races and time trials like these, I do much better without one!!! Have a great Saturday!

viernes, 17 de febrero de 2012

Nice predawn run

This morning woke up at 5:15 a.m. almost sleep in, but then started thinking how bad it would be to run at 10-11 a.m., no comparation to a peacefully cool predawn run, so I went out at 5.48 a.m. Danilo had left already, so I had to do this one by my own.Did 10k to the mirador at a very easy effort, was doing 6 mins per km average for the first km, in the last 3k sped up a bit naturally to finish the 10k in 58:40 without increasing effort anywhere!! weather was very cool, very good run, nothing compared to yesterday´s duty run!!
10k in 58:40.

jueves, 16 de febrero de 2012

Midweek run with last 4.3k faster

This morning slept in, so no predawn run. At 10:45 a.m. was out to do 7 laps to the conservatory with the last 3 laps and the way home at a faster pace. That was exactly what I did, felt good, in the fast part felt decent, a bit tired though. To be honest did not enjoy this run , too much traffic, running laps alone, the heat. I think when you try predawn running you appreciate it and start loving predawn and the beauty of it after runs like this. All in all, got the run in. Ran without the watch today , just played it by effort!!

miércoles, 15 de febrero de 2012

Short intervals: 12 x 200s

I could not do my intervals predawn, went to bed too late because of valentine´s day, so had to do my short intervals in the conservatory with an estimated distance, I dont know exactly if its 200s but something along the line, picked 2 landmarks and around that I did all my repeats, I think it was more than 200s but not less definetly. Warmed up to the conservatory did 16:47 there, stretched a bit and did my 12 x 200s, the splits were 45,47,44,45,45,46,43,45,44,45,43,43, in the back repeats the wind was strong, I think that it was more than 200s, just a bit. The recoveries were from 62-67 seconds. Felt good , but a bit heavy in the first couple, then the body found the pace, breathing was labored. It seems that my anaerobic capacity is not as fit. For cool down did 10:46. I did around 9k in 48:39, however the intervals its what is important of today´s run. Weather was hot.

martes, 14 de febrero de 2012

Easy morning run to start the week

This morning did not feel like going predawn, but at 9:20 a.m. I went out to the conservatory to do 6 laps with the last lap including 4 strides, that is what I did, felt very easy, but the legs a bit tired at times, during the 4 strides, I felt very good and ready to rock and roll, but as soon as I finish the strides, felt tired again!! oh well! 8.5k in 48:31, with the first half in 25:06, so negative split by 80+ seconds!! Weather was very nice today!

Today is Valentine´s day!! my girlfriend´s birthday!! and today We have 4 years been partners, so 4th aniversary!! Very happy for that!! Happy birthday Alexandra!!

domingo, 12 de febrero de 2012

Short long run:12k

This morning woke up a bit tired and with not much motivation to run, but since I am very ¨disciplined¨ with my training I went out anyway at 7:20 a.m. with my brother, He would do 22k, I would do only 12k because as I have said several times this week its a low week, felt fairly tired in the first half, which I passed in 36:31. On the way back felt a lot better and I did naturally faster to finish the 12k in 1:09:20, second half in 32:49, almost 4 mins faster, it seems that I started too slugish. Anyway felt very happy to finish the run, felt strong at the end, and almost felt like I did not run long enough! also, I have noted that from 12k on I need water, I got very thirsty.
12k total, 69:20(36:31,32:49)

Runs this week: 6 runs.

Kilometraje semanal: Around 54.6 kms, right where I wanted to be this week, next week its going to be 40+ miles again.

sábado, 11 de febrero de 2012

Tempo run

This morning slept in a bit, it was a good idea because I did not want to log a lot of kms of cool down and warm up since this is a low week and I want to be fully recovered and avoid injuries, then thought of getting to the conservatory, that was what I did. At 8:00 a.m. warmed up with my father to the conservatory , 1.2 kms, its a short wu, but wanted to log few kms, stretched a bit, then my 5k tempo started, since its a low week I just did 5k of tempo, finished in 23:18 (4:33,4:47,4:40,4:43,4:34), in the second km slowed down because I thought the pace was set already, after that had to adjust!! felt good but a bit tired, definetly in the conservatory tempos are much harder than in the mirador. hills, curves, the terrain is not that flat, so it was a good tempo and finished much more tired than in the mirador eventhough was only 5 kms. The weather was nice, finished with my father 1.2k cooldown, did 7.5k total.

7.5k total, 5k tempo.

viernes, 10 de febrero de 2012

Predawn slog

This morning was up at 5:15 a.m and out around 5:40 a.m. , just wanted to run very easy today because 2 days ago did a workout and yesterday exceed myself in the faster portion. Went out with Danilo to the mirador and We did 8k very easy together( he did 14k) with the last kms doing 4 strides. This run was slower than I would have liked, dont like to run over 6:00 per km (9:40/mile), but it served well as an oportunity to recover and to anticipate tomorrow´s short tempo. Weather was ok! I ran without a watch but according to Danilo´s watch did 48:50s for 8k.

8k total with 4 strides, 48:50s.

jueves, 9 de febrero de 2012

Predawn midweek run with last 20 mins at faster pace

This morning woke up at 4:50 a.m. because Danilo had to wake up earlier, but I waited for my father and we went out at 5:25 a.m. to the mirador. The plan for today was to do 8k with the last 4k at 8:15 per mile or so. Started out easy, with 24:19 for the first half, of course the pace felt a lot faster than that, but I was feeling good, inmediately after that I increased the pace to start the fast part, next km came in 5:06, great! I knew that if I could maintain that pace I would be fine till the end, next km came in 5:00 or so, it seems that in the last 2 kms, I increased significally the pace since I finished in 19:40 the last 4 kms, finishing the 8k in 43:59, my father finished in 50:05, I blew the purpose of the run, ran too fast in the last 2 kms, I should have run between 20.20 and 20.30 for the last 4 kms, oh well!! maybe next time!! felt a bit tired at the end!! and the reason I did only 8 kms is because this is a low week.
8k total 43:59 (24:19,19:40).

miércoles, 8 de febrero de 2012

Predawn long intervals

This morning I woke up at 5:15 a.m because I really wanted to do my intervals today in the predawn, thats what I did, at 5:50 a.m. I warmed up to the mirador 3k, stretched a bit, and did my long intervals that were 3 x mile with 800m jog in between, the splits were 6:55,7:03,6:55( 1600m), felt pretty good and the pace felt manegable and the recovery felt long, so felt pretty good in this one, the pace supposed to be 5-10k race pace, but could not help myself and that was the wayit turned out!! it seems that I have improved since my last 5k race, felt very happy for it!! 2k cool down to my house and 1k walking, I did a total of 11.6k. Wanted to do 4 repeats, but this is a low week of training so I did only 3, by tht end of the workouts felt tired. Happy Wednesday everyone!

martes, 7 de febrero de 2012

Easy morning run

Yesterday was my planned day off.

This morning woke up at 4:45 a.m. to run in the predawn with my brother but suddenly started to rain , so at 10:00a.m. went out with my brother to the conservatory, I did only 7.5k without a watch, 5 laps there with the last lap 4 strides, in these felt good. Overall felt a bit tired in the middle kms, but this is a low week and hopefully I ll recover.

7.5k total without a watch.

domingo, 5 de febrero de 2012

The long run: 16k

This morning I woke up at around 6:30 a.m. not sleepy, good news, went out with Danilo to do my long run of 10 miles or 16 kms, he would do around 13 miles. I went out without a watch so that I could run easy by effort. I took money with me today so I could buy water along the way, one of my biggest challenges during a long run is I get too thirsty after the 11-12 kms, last week I kind of survived till the finish of the run, today wanted to buy water in the halfway but nobody was seeling it so I had to wait till the 13k to buy water, drank a bit and give a bit to my brother. Felt much better and not as thirsty , but needed more water, anyway felt much better and stronger and I could finish the 16 kms no problem, but the legs and knees were screaming!! all in all good week of training, next one is gonna be a recovery week since I have been increasing mileage for 4 weeks without a break week!! Danilo took my time it was 89:46 more than 2 mins faster than last week!its an easy run anyway!
Runs this week: 6 runs
Kilometraje semanal:64 kms or 40 miles, great!! first 40 miles week since april of last year, I am heading the right path!

sábado, 4 de febrero de 2012

Tempo run :4 miles

This morning I woke up at 6:10 a.m. was predawn, went out around 6:35 a.m. Today was my weekly tempo run which went better than expected, the tempo today I wanted 4 miles, warmed up 3 kms to the mirador, stretched a bit, and then I was off, in the fist 500m was feeling tired and very heavy, did not like that, but I knew that I had a good pace, after the first 2 kms I started feeling better and better and when I reached halfway I knew that it was going to be a good workout. The splits per km were 4:33,4.42,4:37, then to the 2 mile point out and back to ge to the 3k mark again on the way back was in 2:05, met with Ronnie Feliz which is a 43 min 10k guy and an with me for 2 kms, he was out of shape but he was running very good those 2 kms were in 4:39,4:38, then I was all by myself again, tired but strong, the final km came in 4:33 again finishing the 4 mile tempo in 29:50, this is the longest and the fastest tempo that I have done this year so I am going in the right directio or the fast start helped me to keep that momentum, maybe a little bit of both. Anyway I am very happy with how I felt at the end and the way this tempo unfolded. the 2 halves were in 14:56 and 14:54 so negative splits by 2 seconds. Weather was fine. To be honest this tempo tired me a lot less than last´s week 5k tempo in the conservatory which was much slower also. Around 2k to cool down, and 1k walking.
Around 11.4k total.

viernes, 3 de febrero de 2012

Predawn run

Another predawn run today, woke up very sleepy today but got out anyway at 5:15 a.m., was out by 5:45 a.m. , I did 9k to the mirador with my brother without a watch, he took the time and it was very very slow indeed, 54:42, too slow for my taste, and I included 4 strides, in the last km. Tomorrow I have my tempo run so I will need to warm up enough so that the pace does not feel too fast, like it has in these easy runs!! Nice morning for a run and good weather!

9k total,54:42 according to Danilo´s watch.

jueves, 2 de febrero de 2012

Predawn midweek run with last 25 mins at a faster pace

This morning I woke up at 5:15a .m. and was out by 5:45 a.m. wanted to do this predawn so I could do some things in the late morning that running at that time would avoid, its great when you run first thing and have the whole day to do other productive things.
So this morning the plan was to run 10 kms with the last 25 mins, which is around 5 kms for me at a faster pace, around 8:15 per mile pace, I started out slow, but it felt faster than I was really going, the first 5 kms was in 30:21 was surprised because this ridicously slow pace, the pace felt a lot faster, oh well!! those are the cons of the predawn running, on the way back I started my fast portion with the 5-6 kms in 5:30 was dissapointed for the slow pace, keep trying, the following came in 5:17, things started to improve, then 4:59, then 4:47, doubting the exact length of this one, and the last one which I think was long came in 5:08 for the last 5 kms in 25:41, right where I wanted to be but with much more even splits, oh well, at least I did my thing. Finished the 10k in 56:03. The weather was hot even it was predawn.I felt somewhat tired from yesterday´s short intervals, I could feel some burn in my legs in the faster portion! Good run all in all!

10k total ,56:03(30:21,25;:41)

miércoles, 1 de febrero de 2012

Short intervals: 10 x 300s

This morning I went out to do my short intervals at 10:50 a.m. a bit late than I would have liked but woke up at 9:00 a.m. and drank breakfast so had to wait a bit, I warmed up 17:05 to the conservatory 1.5 laps there, stretched a bit, and did the same route for the repeats that I have done the past 3 weeks for the 400s and 800s. Wanted to do 12 repeats, but it seems that I ran faster than necesary, only could manage 10 repeats, In the first repeat I could feel that I was not in the top of my game, the splits for the 10 x 300s were: 64,68,66,66,64,66,65,65,65,62, with around 60-70 seconds recovery, the recovery passed very quickly, and the breathing was labored, the repeats were prescribed faster than 5k, but 3k race pace sounded better, excedeed myself since I did them around mile pace and its too soon in the season to do workouts that fast. 12 mins for cool down. around 50 mins total, so around 9k. Weather was hot.