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!