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.