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


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!