martes, 31 de enero de 2012

Easy run

This morning I went out for my run at 10:25 a.m., a recovery run to the conservatory, 6 laps there with the las lap of 4 stirdes. Did not look at the watch till the end, however, recorded the halfway splits, finished the 8.5k in 48:17(25:00, 23:16). Felt a bit tired today. Weather was hot.

domingo, 29 de enero de 2012

The long run: 16k

Oh well, it seems that the term long run gets more sense for me as the weeks go by , as 12-14k is not a true long run, but from 10 miles on it start to be, oh well!!, this morning I wanted to break some barriers and attempt my 10 miles , did not do 10 miles since May of 2011, it seems that I am way ahead of my training at this time of the year, hope I dont platau or get injured!!
At 6:50 a.m. I woke up and then went out around 7:15 a.m. with my brother Danilo to do my 10 miles , he would around 13 miles, I ran without a watch, wanted to put in the miles and run by effort, did not feel very good today as my legs were fry from this week of training, the tempo yesterday was on hills, maybe that was the reason I had deadlegs, the first 3/4 of the run We did it together after that he kind of took off and I was by my own, he only gapped me by around 25 seconds, according to Danilo´s watch I finished the 16k in 1:31:50s, and the first half according to him We crossed in 47:15, so good negative split, I felt better in the second half legwise, but I was very tired overall body because of the distance, had to do mental tricks to get it done, oh well! I think that this will turn out easier next time, I want to build my long run to 13+ miles, something that I have never done before!! Nice run, nice weeks of training!!

Runs this week:6 runs

Kilometraje semanal: around 61 kms, wanted to do more yesterday but went out later than planned, that is only my fault though!

sábado, 28 de enero de 2012

No 3k time trial but my weekly tempo run

This morning I woke up very early to do my timetrial, but my stomach was not feeling quiet good, and the 4 glass of beers las night did not help either, decided to sleep in and went out for my tempo run at 8:20 a.m. had classes at 10 a.m., so did not have enough time to get enough warm up and cool down, but that was only my fault. Went out to the conservatory,warmed up for 8 mins, then decided to do the 5 laps at tempo pace right away, the splits were 4:49,4:48,4:41,4:41,4:32. The first couple of laps I was very heavy and felt not so good, fortunately later the body found the pace and could finish strong, finished the 5k in 23:33, my normal tempo time, but the splits changed up too much, the good news is that I finished faster, the quads did not felt that good, so if I would have done the time trial today, it would has been a disaster!! all in all good tempo kms. did 1.2k to cool down. the short w/u and c/d was due to limited time.

7.5k total.

viernes, 27 de enero de 2012

Nice easy run this morning

Today after running some errand , paying some bills, I went out to do my run at 10:10 a.m., went out at an easy pace to the conservatory, did 2 laps with danilo, then did 4 laps by my own, in the last lap included 4 strides. Legs felt a bit tired today, but as soon as I warmed up, was just fine. Did 8.5k in 49:56(26:10,23:46), good negative split, but the body just found the pace after warming up. Great run.
Tomorrow I ll do a 3k time trial, see if the endless season approach is working, should get sub 12:30!!

jueves, 26 de enero de 2012

Midweek longer run with last 4.2k at a faster pace

This morning I went out a bit late, at 11:00 a.m. and was a bit sleepy , today plan was to go to the conservatory , do 7 laps , first 4 laps very easy and the last 3 laps and the way home at a faster pace, around 5:15 per km pace. Went out without a watch today, did not want to get caught in the splits, wanted to feel the pace instead, the first 4 laps were very easy, was not breathing so to speak, the last 3 laps were at a faster pace and the way home, dont know the exact pace, but was moving at a very good clip and the breathing was relaxed. I was very thristy at the end. Did 9.5k total without a watch.
It seems that the workouts are paying off because now the easy days are literally easy. Did not feel very tired from yesterday's workout.

miércoles, 25 de enero de 2012

Long intervals: 800s

This morning at 10:30 a.m. I went out to do my long intervals of this week, warmed up to the conservatory and suddenly wanted to hit the porta potty, continued running to see if the thing went away but it did not, so have to hit the porta potty of the conservatory, went out finish the warm up in 18:21, streched a bit, and did my planned long intervals for today, 5 x 800s with 2:45 recovery, wanted to do these in the mirador but slept in at predawn, the route of the repeat was out and back of the 400s that I did last week, the splits were 3:28,3:22,3:17,3:18,3:15 with 2:45 of recovery. The pace was kind of fast, because I wanted to do these in 5-10k race pace but could not help myself, after the 1st one the pace came automatically, but that was faster than my current 5k pace or at least the 5k that I ran on December because the pace today felt controlled and it only started hurting in the last repeat and the pace was still controlled, the problem is to maintain for 20+ minutes. Well, good workout, then did 11:30 to my house to cool down, did around 10 kms total. Very happy with the workout.

martes, 24 de enero de 2012

Easy run this morning to start the week

Yesterday was a planned day off.
This morning around 10:00 a.m. I went out with Danilo without a watch to the conservatory, I did 6 laps there at an easy pace and I felt pretty good and strong, did not hurt the muscles like the past 2 mondays, felt quiet nice, in the last lap I did 4 strides. In these felt fast and smooth, We will see how I feel in the intervals tomorrow! Weather was decent as well.

8.5k total without a watch.

domingo, 22 de enero de 2012

The long run:14k

This morning I woke up at 7:00 a.m. and I was out with my brother Danilo at 7:25 a.m. to do my long run of 14k, which for most people its a normal run, however I went out at an easy pace today without a watch, Danilo took the time though. In the first part of the run was feeling tired and heavy but when We hit halfway I was warmed up and did not feel as tired, finished the 14k in 1:21:05 according to Danilo´s watch. The route was to the mirador , the 4k and back, felt really good after the first 2 miles, in fact, better than I thought, the left knee was bothering a bit, but I think its for the pounding and that I hadnot done 14k since May of 2011, so I am heading the right direction!! Good run to cap the week.

14k total without a watch, 81:05(Danilo´s watch).

Runs this week: 6 runs.

Kilometraje semanal: 60 kms, I am getting back to my former mileage which is great, hope I see the fruction of this training, however I have all year long to do quality workouts!

sábado, 21 de enero de 2012

Tempo run :6k

This morning I woke up at 7:00 a.m. and was around 7:20 a.m.went to the mirador to do my tempo run, warmed up with my brother and my father, after 3k of warm up , stretched, then the tempo started, the goal was to run 4:40-4:45 per km pace, but feel good , that was the goal the splits per km were 4:38,4:45(9:23),4:38(14:02),4:42(18:44),4:42(23:27),4:42 to finish up the 6k in 28:10. In the first 2 to 2.5k was feeling tired, but then in the second half kind of recovered and felt very strong, nice tempo run!! Good splits!! 2k for cool down, and 1 more km walking , decided to walk because dont want to increase mileage too fast!

Around 11k total, with 6k tempo in 28:10.

viernes, 20 de enero de 2012

Easy morning run

This morning I went out to the conservatory at 10:30 a.m. toda I had an easy run plus 4 strides, went out to the conservatory, did 6 laps there, the first half was in 25:05, the second half was in 23:23 or so, did not push the pace, but when I warmed up the pace increaded by itself, the lap with the 4 strides was in 5:15. Honestly felt fast on these, but the breathing was labored, it seems that I am still tired from the short invervals from the day before yesterday. Tomorrow is a tempo run, We will see how I feel in it. The weather was decent.

8.5k total plus 4 strides, 48:28.

jueves, 19 de enero de 2012

Easy midweek run with last 15-20 mins faster

This morning around 10:30 a.m. I went out to do my easy run after the short interals yesterday, the plan was to do 8.5k easy with the last 15-20 mins at a faster pace, got to the conservatory in 7:35, then did one lap there and had 13:55, was very slow and easy, was feeling the intervals that I did yesterday, then started to warm up a bit, next lap in 5:57, the next one 5:54, the next one in 5:47, after that the last 2 laps I was going to do a faster pace, I increased the pace a bit, did 5:22 and the last lap in 5:19, from the conservatory to my house which is 1.2k or so, did 6:05, a big downhill there. Honestly I felt a lot better in the faster portion of the run, in the easier portion I was tired from yesterday, but maybe by the time I started to run faster I was all warmed up, who knows!! felt excellent once I warm up,did 6 laps to the conservatory and now I am feeling that the laps go by pretty quickly, total time for 8.5k was 48:35, first half in 25:46 second half in 22:49, huge negative split!!
8.5ktotal, 48:35. Felt great.

miércoles, 18 de enero de 2012

Short intervals: 400s or so

Today in the predawn I was going to do my short intervals, but it started to rain and I posponed it to the morning. At 10:50 a.m., I went out to the conservatory , warmed up 16:53 at an easy pace, then stretched for a couple of minutes, then started my invervals, 8 x 400s at 3k race pace or so, Danilo told me a place in the conservatory that are 400s or so, so I did that point to point that are 400s, the splits for the ¨400s¨were: 1:27,1:30,1:31,1:33,1:33,,1:33,1:29,1:30, did 11:21 for cool down, the total time was around 51:29. The weather was nice!. I dont know if the distance is exactly 400s, but the breathing was labored, the pace got easier at the end though, not sure why!! nice interval workout, we will see where it takes me, the splits were a bit faster than I would wanted, because the goal was 3k race pace which around 1:36, but what can I do!! Nice inverval workout!!

9 kms or so total, 51:29.

martes, 17 de enero de 2012

Nice easy morning run

This morning I slept in once again predawn, but went out at 10:00 a.m., fortunately today was cloudy and We had a cool breeze, I went to the conservatory today feeling pretty good, from the 1st lap on I started to record split per lap to have fun a bit, 2nd lap was 5:46, 3rd in 5:38, 4th in 5:32, in the last lap did 4 strides and felt pretty smooth and rested, that lap did it in 5:15, then went back to my house to finish 8.5k in 47:47, and was not breathing at all so to speak, so I am getting stronger and stronger, mid run the muscles around the calves tighten a bit, but then they were fine. I hope that during my interval workout tomorrow it does not bother me!!

8.5k plus 4 strides, 47:47.

domingo, 15 de enero de 2012

The ¨long run¨

This morning I woke up at 7:00 a.m. and went out to my ¨long run¨with Danilo an my father, my plan today was to run 12-13 kms, at 7:40 a.m. We went out and with around 1.2k we opted for a bit of a change of the route, so got to the mirador in 15:36, around 3-4 mins more than We normally get there, then after the 6th kms we got Danilo and I took off, they were running too slow for my taste, and I continued at a 5:45 per km pace, but then I tried to control my pace and take it easy but the splits were getting faster and faster without wanting it, I felt tired from 6-8 kms, but then felt quiet stronger and in the last 2.5k I think I averaged sub 8:20 pace without forcing the issue, got to my house in 65:52, then ran more to complete the 70 mins, so I ran around 12.2 kms today. Felt great, it seems that my shape is getting back.

12.2k total, 70 mins.

Runs this week: 6 runs, I love this consistency.

Kilometraje semanal: around 58.2 kms, not my best but definetely heading in the right direction and I am starting to feel stronger thanks to the workouts and the training, hope to not suffer from the shin splints.

sábado, 14 de enero de 2012

Tempo run

This morning as I mentioned yesterday, I was going to do my 5k tempo run in a 10 mile time trial organized by the miami half marathon and marathon´s crew, I woke up at 5:20 a.m. and was out for a warm up with Danilo at 5:45 a.m. then stopped a bit and chatted with the guys till my tempo( and the timetrial start), also I was helping danilo with the pace for this time trial, the tempo started the pace felt easy, but I am not feeling in the top of my game since pas Sunday and felt really bad in the warm up, the frist km came in 4:43 a bit slow, then pushed a bit, but the second came in 4:48, too slow for my taste, then put a surged and danilo went with me in the 3rd km in 4:34, the following in 4:44, I was a bi tired at that point, then the last km came in 4:39, for 23:31 for the 5k, recorded 23:41 but we have to a bit more to compensate the 9 meters that compensate the mile ( the race was 10 miles , not 16 kms), the 10 miles has 90 extra meters, so I did around 45 extra meters, then after I finished the tempo ran my cool down which finished in the finish line or first half( it was 2 times the same route), finished the 8k including the cooldown in 40:26, the cooldown felt really slow and for that 3k I did 16:48. Then waited for my brother and for the other guys to complete the 10 miles, nice tempo run, did not feel as good as the last time, but given the tiredness that my legs are experimenting in the last few days was good, I want to get used to that pace and sustain for much longer period of times, that is the purpose of tempo training, the weather was nice and I finished the run dark!! Good tempo, crazy splits, hope to feel better next time and will add a km, its time to get those PR back!!

11k total, around 59 mins.

viernes, 13 de enero de 2012

Nice and easy morning

This morning I did my run at 10:40 a.m., did 8.5k easy to the conservatory without a watch, nice and easy, the legs are still sore from Sunday dont know the exact reason, in the last lap( did 6 laps to the conservatory), did 4 strides, the legs lossened up after these, felt good at the end, in the middle did not feel as good. The weather was hot. During the run I considered to do my tempo run tomorrow in a 10 mile time trial that are going to do the Miami marathon and half marathon's crew, so it would be nice to do my tempo run with company( a group of runners), going to do 3k w/u, 5-6k tempo run and 3k cool down, the tempo and the cool down are going to be in the time trial, the w/u is going to be before.
8.5k total without a watch with 4 strides.

jueves, 12 de enero de 2012

Easy progressive run this morning

This morning around 11:05 a.m. I went out for my run, a bit late than I wanted, ran without the watch and did 6 laps in the conservatory for 8.5k total untimed. The last 2.5k of the run were at a faster pace, I started the run very easy. I felt pretty good but the legs were a bit tired , the quads hurted a bit and the muscles around the calves loosen it up a bit. The weather was very very hot, I have to force myself to run predawn.
8.5k total without a watch.

miércoles, 11 de enero de 2012

Long intervals this morning

This morning I slept in predawn, but did my long intervals at 10 a.m., wanted to do 3 x 1 mile in the mirador with 800m rest, but since in the conservatory is not exactly measured, I ran it by time, and took as reference point the laps = kilometers, warmed up to the conservatory 14 mins, then the workout started, I started with a fast pace and I thought that I was going faster than necessary but when I look at the watch at the km it read 4:42, too slow and I was tired and the breathing labored, then I decided to finish the repeat in 7:26, took 5 mins rest, then started at what I thought was the same pace as the first one, the lap came in 4 :21, too fast, finished the repeat in 7:15, I was doubting to do a 3rd repeat, but I forced myself to do it, however if i saw a slow split in the lap I would call it a day, the lap came in 4:34, and I stopped the watch in 7:20, so basically did 3 x 1 mile with 800m rest,I finished the workout very tired, and I should not cuz I did 5k continuous on saturday feeling a lot better and near that pace, those hills are not easy and my muscles around the calves were tired and sore, the breathing was labored very early in each repeat,all in all I finished the workout and hope that next time I do and feel better, 7 laps to the conservatory,total was 9.5k in 51:43, finished the workout with a super easy cool down. The weather was hot.

9.5k total, 51:43.

martes, 10 de enero de 2012

An easy 8.5k this morning

Today I supposed to run predawn, slept in a bit, take my girlfriend to her job then around 9:50 a.m. I went out to the conservatory to do 8.5k, As soon as I started the muscles around the calves started to bother me basically for the whole run, dont know why, but cardiovascularwise I felt excellent and strong, in the 6th lap did 4 strides finishing the 8.5k in 46:47, the first half in 24:32 and the second half in 22:15, huge negative split, the muscle around the calves eased up a bit at the end, but never dissapeared, we will see how I feel in tomorrow's workout. The weather was hot.
8.5k, 46:47 plus 4 strides.

domingo, 8 de enero de 2012

Easy morning ¨long run¨

This morning woke up at 6:30 a.m. and was out around 7:10 a.m. with my brother, today I was going to do my longest run since May , which is 11k, to the 2.5k of the mirador and back, I decided to ditch the watch today and go very easy because I felt tired from yesterday´s tempo, Danilo ran with me again and he took the time, I asked him the time for the first half and we had 33:05, and finished the run in 63.28, so the second half was in 30:23, nice second half, felt very tired overall, the left knee started to bother me at the end, but that its because I am not used to the weekly kms that I put in this week. The weather was allright and tomorrow is a rest day.

11k total, 63:28.

Runs this week: 6 runs, that is the goal and I want to really PR this year.

Kilometraje semanal: 52 kms, much better than a month ago, but the plan is to get to the 70s with the endless season approach(workouts).

sábado, 7 de enero de 2012

5k morning Tempo run

Today I had planned to do a tempo run with my brother, We woke up early , at 6:30 a.m. and went out at 7:00 a.m., I warmed up to the mirador 3k, stretched a bit and We were off, the plan was to do 23:30-23:45 for 5k, the first 200m were a bit fast in 52 seconds, then I adjusted the first 500m in 2:18, the first km in 4:40, I was feeling good and strong with my bro, the first mile came in 7:33, the 2k came in 9:23 (4:43), the half way came in 11:43, feeling quite strong and with a lot of room to speed up but this is a tempo run and should be controlled, 3rd km came in 14:04(4:41), the 4st came in 18:42(4:38) and the last one I felt strong but a bit tired, could speed up a lot more anyway, the 5k came in 23:15 (4:32), the last km was the fastest and I felt the same as the others, I exceeded my expectations and felt better than I thought, anyway that time is quite slow, competition is too tight so I need to train harder and try to improve on that effort. The weather was quite nice, did around 2k cool down, so 10k total for the day. The last time that I did 10k of total running was on May 8th , gatorade 10k so I am not that bad, soon that will be my regular run. I am going to spend several weeks doing a weekly tempo run and I will see where it takes me! Happy saturday!

10k total, around 56 mins.

viernes, 6 de enero de 2012

Great morning run

This morning I slept in in the predawn but went out at 10:40 a.m. as lately to the conservatory, did 6 laps there and wanted to finish faster, the first half was in 24:00, the last 4 laps including the last one which I did 4 strides, were in 5:24,5:20, 5:12, 5:14(4 strides), the last 1.2k were in 5:57, so finished much faster, the first half was 24:00, the last half was in 21:47, huge negative split. The weather was nice but sunny, I would like to run predawn but lately I just sleep in. Tomorrow I ll run at dawn and will do a tempo run, also gonna try the endless season approach of Joe Rubio, We will see where it takes me.

8.5k total, 45:47 plus 4 strides.

jueves, 5 de enero de 2012

Strong morning run

This morning I went out at 10:45 a.m. too late for my taste, but slept in and in the predawn did not feel like going alone, today I went out to the conservatory and did 6 laps at an easy pace without a watch so dont know the total time. Felt great and strong today, it seems that the speedworkout yesterday helped to loose the legs a bit. The weather was sunny but good. However, dont like to run with so much sun. Happy Thursday!!

8.5k total, no watch.

miércoles, 4 de enero de 2012

Catching up

Monday- took the day off.

Tuesday- This morning around 9:30 a.m. I squeezed 3 laps to the conservatory and back, so 5.5k around 30 mins, in the last lap, included 4 strides. Felt good today and the temps were good also. I would have liked to run more but I had a commitment.

This morning I went out a bit late, around 10:50a .m., Today I had planned to do my first inverval workout in a long while, wanted to do 5 x 1 min fast, 1 min easy, that what I did, warmed up 2 miles(2 laps in the conservatory in 18:39), then started the intervals, I got tired in the last 20 seconds of each interval, but the form was good throughout the mini workout, then cooled down 2 more miles in 18:39 as well, total for the day was 8.5k in 46:25. I think that this season I ll follow the Rubio´s approach of doing hardworkouts all yearround but in a controlled manner and when the goal race approach tweak the workout a bit with less recovery, more repeats or more intense. Anybody has tried this?

lunes, 2 de enero de 2012

Nice morning run in La Romana, Los altos

Yesterday I went out with Danilo in casa de Campo La Romana to do our run, we went to bed at 4.30 a.m. and were up by 9.30 a.m., we went out to run at 10.50 a.m. we did 40 mins of total running, the first 8 mins , my uncle robert ran with us, then We sped up and were running almost hard for the last part, dia round 2.45 of negative split, after the run I did 4 strides, felt a bit tired at the end since they were a lot of little hills and the sun was strong. What a great change of landscape. Nice morning for a run.

7.8k or so in 40 mins, then 4 strides.

Today since I only took running clothes for one day, I did not run today because I thought we were coming back yesterday, I needed a rest day anyway.