jueves, 31 de mayo de 2012
Went out to bed very late last night, so removed predawn chance to run, so at 11:10 a.m. I went out , later than I would have liked, the plan was to do 8.5k easy and do a moderate fartlek tomorrow, but the path on the conservatory were closing due to fixing I had to cut laps significantly and do the longest hills, so I had an idea, to do a hill workout like Caleb suggested in the base phase, as I do hills virtually on all my runs, he suggested to repeat several times the steeplest hill, so that was what I did! warmed up 30:30 running on that hill, but then I decided to do 7 repeats on that hill at an EASY pace and jog down for "Recover", after that went out off the conservatory and went home in 51:06, so around 9k total, I was soaking in sweat at the end too hot!! when I finished a guy told me that I was going to die running in that sun! it seems that We runners are crazy people in the eyes of non-runners!! Happy Thursday! felt very good and the run passed by quicky!!
miércoles, 30 de mayo de 2012
This morning, I went out to the conservatory with my twin brother, we went out at an easy pace and did the distance I wanted to run:8.5k easy, but it seems that everytime I run with him I run much slower than my normal runs eventhough he is much faster than me, funny!! Felt very relaxed today and finished the 8.5k in 52:14 or so. Weather was fine! We ran around 9:23 a.m. I have decided to do a half marathon on June 24th, I ll be on the pace group of 2 hours, so it will serve as a long run, which I never do that distance so it will break the mental barrier I have with long runs!!
martes, 29 de mayo de 2012
Yesterday was planned day off! This morning was out the door at 10:15 a.m. to the conservatory, as soon as I went out the legs were fresh and very rested so I started at a very good pace(faster than normal), was feeling incredibly good, did 6 laps to the conservatory, with the first 5 laps had to cut short each lap due to a road fixing! the last lap was not cut, finished with the breathing very low, so no much effort, was surprised in how I felt on this run! Weather was bit hot, but not that bad! it seems that I am getting in shape! the time for the estimated 8.4k was 47:15 with the watch on time of day!
domingo, 27 de mayo de 2012
This morning after going to bed at 1 p.m. I was out at 6:50 a.m. by my own, my twin brother and my father were gone already! so I had to do my planned 13k on my own! put the watch on time of day and just ran easy for 13 k, 6.5k out to the mirador and back, the first half felt pretty relaxed and was feeling better as the run went by, decided to push split button in the halfway to compared halves at the end!!, on the way back the pace was faster, was the same effort though, at 10k I stopped around 30 seconds to buy some water, I was getting thirsty,finished 13k feeling very good and hidratated! weather was a bit hot in the second half! finished the 13k in 1:14:14, if wer substract the 30 seconds I spent buying the water was more like 1:13:44, oh well!! halves were in 38:07 and 36:06( minus 30 seconds- around 35:36), so not bad at all!! Happy Sunday!! Runs this week: 6 runs Kilometraje: 57 kms, I am getting consistent once again and ramping up mileage, way to go!!
sábado, 26 de mayo de 2012
This morning had to do a bunch of errands, so went out for my run at 11:45 a.m. with my brother to the conservatory, Today is my( our birthday), I am a twin and he is on daily mile (Dan), and it was no way I was going to miss a run on my birthday ,running is such a gift and in an important day like today, I could not miss it, We went out at an easy pace talking and chatting the whole way, I felt great given the humidity and heat, Felt very strong and very good to have the company!! Happy Saturday all!
viernes, 25 de mayo de 2012
This morning was up at 5:15 a.m. and out with my father at 6:00 a.m. My plan was to do 10k to the mirador and my father followed through, put the watch on time of day and just ran very easy talking with my father, I thought that I was running around 61-63 mins for the 10k, but when I finished the clock said 59:36, so I was kind of surprised, We were moving very very easy ( at least for me), my father finished 21 seconds later. The weather was pretty decent, nothing compared to my 11:00 a.m runs!! Run done for the day! Have a great Friday!
jueves, 24 de mayo de 2012
This morning could not run pretty early but at 10:45 a.m I was out the door. Today I wanted to do a progressive run, first half easy and the second half moderate effort, took splits. Got to the conservatory in 7:24, then did 6 laps there in 5:52,5:46,5:42, here start the progressive part, 5:20,5:12,5:09, then got back home in 5:51(1.2k), exceeded myself in the last 6 mins, but I wanted to go sub 47 mins, oh well! racing the watch, immature practice:D, it was farily hot so I cant complain too much by the effort put in, got the legs a bit loose!! total time for 8.5 was 46:52, 2+ mins faster than regular and those 2 mins were saved in the last half! Happy Thursday! Halves were in 25:03 and 21:49.
miércoles, 23 de mayo de 2012
This morning after running a couple of errands I went out for my run at 11:00 a.m. the plan was to do 8.5k to the conservatory, 6 laps there. Today I took the splits so that I could play with my head a bit, got to the conservatory in 7:22, then 6 laps in 5:56,5:52,5:46,5:43,5:41,5:35 and the last 1.2k to get home in 6:21 to finish the 8.5k in 48:48, easy effort, 3 seconds faster than yesterday, but yestefday I was way fresher than today and the mind was wandering more because I ran by effort! The weather was very hot today so I was glad when I was done!! Happy Humpday!!
martes, 22 de mayo de 2012
Yesterday was off, was a bit tired and the hips were bothering a bit. Today I was pretty much recovered and start the week with 8.52k to the conservatory, 6 laps there and put the watch on time of day. Legs felt very strong today and I had to hold back at times in order to not speed up, the effort was easy. To be honest at the end felt a bit tired and the heat was strong, all in all felt very fresh and good!! These base miles are keeping me fresh and are giving me confidence, I think this is the best method( Caleb's approach) cause you can increase miles without hurting yourself and then you have the capabilities to do really quality workouts and be real ready for your goal race, intead of doing workouts all the time that eventually will burn you out mentally and phisically. I think that my goal race will be on Octuber or November, so all these months are going to be base miles with a fartlek and a progression run here and there( Caleb Masland advice),then the last 2 months before the race fine tune with speedy stuff!! Happy Tuesday everyone!
domingo, 20 de mayo de 2012
This morning around 6:45 a.m. I went out with my brother and my father to the mirador, so basically no hills today, the plan for me was to do 10 kms to cap the week in 54 kms or around 34 miles. Within 3.5 kms We parted ways, I put the watch on time of day and run at an easy pace, in fact the stomach at the beginning was not very happy after the 6 slides of pizza and 3 breadsticks and a couple of glass of coke, oh well!! needed to work it off today! I thought that I was going to run around 57-58 mins, given the effort I was putting, but when I was approaching my home, I changed the watch to the chrono and saw 54:xx , I was totally surprised, the effort was pretty controlled and easy, it seems that the hills are starting to pay off, that is one of the pros of running by feel! Weather was rainy and a bit sunny at the same time! Happy Sunday! Runs this week: 6 runs, I had wihtout running six times since 2-3 months ago, so I am heading the right direction!
sábado, 19 de mayo de 2012
This morning I went for my run at 10:25 a.m. waiting for the rain to stop, I went out to the conservatory and meet my brother( he did 2 more laps with me, he was already running), and did 2 laps with him, then He went out the park, I was experiencing low energy levels, and in the 4th lap I was feeling better, decided to went out to the conservatory and do the Maximo Gomez route, getting to the conservatory again and then turning back home, did around 9.1k total, dont know the exact distance, was running with the watch on time of day, the effort was easy and when I got out off the hills I was floating through the streets, total time was 52:33, Feeling very good! The weather was very cloudy but sweated a lot though!! Happy Saturday!!
jueves, 17 de mayo de 2012
Yesterday took the day off! I was planning a day off this week anyway. This morning my alarm was on vibrator so could not hear it, slept in, but at 11:00.m. I was out the door, to run an easy run of 8.5k at an easy effort, the heat was strong. Decided to take splits once again to pay a bit with the numbers( I know this is adangerous game, but a couple of days dont hurt), Got to the conservatory in 7:25, then 6 laps in 6:00,5:47,5:45( halfway in 25:13, then decided to sped up slowly to moderate effort for the rest of the run, following the advice of Caleb, I was afraid because I thought the leg was not ready for a moderate effort, but it seems that I am healed as it behaved pretty well),5:34,5:23,5:10, then the last 1.2k to get home was in 5:56 in flat terrain and a big downhill, finished in 47:31 for the 8.5k. The effort always was moderate, when the legs wanted to go at a harder pace, I kind of hold back to not get anaerobic, even at the end hold back a lot and remain at the same effort! first sub 5 min/km in a while, felt very good and I am happy that the leg is much better!! the weather was very very hot, but I was so focused on the watch and the body that did not disturb me a lot!! Happy Thursday! More base miles to come( maybe for months), Hope that this easy miles would take my to my PR's
martes, 15 de mayo de 2012
This morning skipped the predawn, at 10:45 a.m. I went for my run, was not too motivated to run, but then I reminded myself that I can run so I needed to run, a lot of people can't run, so why throw that beautiful gift? Today I decided to take splits and look at the watch during the run, a lot of time without doing that, mostly I put the watch on time of day and run, today to beat the monotony a bit, I took/saw splits, got to the conservatory in 7:27, then did 6 laps( each lap has 1 km or so) there with splits of 6:02,5:53,5:49,5:46,5:42,5:37 and the way back 6:15, the way back has a big downhill and the way out has that downhill inverse, so very uphill( it is the same route to get to the conservatory and to get back to my house after getting out of the conservatory). The first half was 25:27, the second half 23:38 or so! The effort was basically the same but as the time went by the legs were smoother and smoother, easy effort, easy pace. The leg is behaving pretty well!! Weather was not that hot!!
lunes, 14 de mayo de 2012
I dont run on Mondays very often, but since I did not run yesterday for unplanned reasons, I have to run today cuz I dont like to rest 2 days in a row. Today around 8:30 a.m. I went out for my 8.5k run to the conservatory, went with empty stomach and it was a very good run, very easy pace, in the second half was very smooth and could opened up a bit my stride. The weather was fine, no like predawn but not like 11 a.m. either, was decent. I am soeaked in sweat now though! finished the run in 49:15 feeling pretty good, the only problem was that the calves got a bit tight like if I would not have run hills in a while, but dont do that route since Friday! Oh well!! Nice run Last week had 5 runs and 41 kms, wanted to get to 51 kms with yesterday's run, but that did not happen, but I started this week in the right direction.
sábado, 12 de mayo de 2012
This morning was up at 6:00 a..m. was determined to run early in the morning today, so sit for a bit, then waited for my father to wake up and we were out the door by 6:50 a.m. the sun was up already, little breeze, we went out at an easy pace and today I ran with the watch on time of day but took the 2 halves splits, first half was in 29:20, we were going easy there, my form was good, with 3k to go I dropped him and finished the 10k in 57:03, second half in 27:42, much faster than the first and felt alot better, my father did 58:16, so a negative split for him as well, He did much better than last time!! Felt good today, nothing beats an early morning run!! the only problem was the heat and humidity in the second half, nothing compared to my 11:00a.m. runs though! was very tolerable!! first time in 2 months that I do 10 kms, so good thing that I am ramping up my mileage( thanks Caleb for posting the base phase article, it has really motivated to put the miles in). Happy Saturday!
viernes, 11 de mayo de 2012
This morning around 9:50 a.m. I decided to go for my run of 8.5k, but sometimes when I get my breakfast( always chocolate milk only) within 20 mins of the run the energy levels get very very low, and I hardly can run today that made me cut the run short and run 5.5k only, so instead of 6 laps in the conservatory, only did 3, I am very dissapointed, the heat was very bad also, I think that I need to become a predawn runner again, the heat is unstandable. In the early morning you have a nice breeze and you are full of energy, oh well!! tomorrow and the day after I ll run 10+ kms to punish myself, and to add miles, it will be easy though!! 32:49 for the 5.5k. Thought that I was going a lot faster, it seems that the low energy and the heat caught me up!! Happy Friday!
jueves, 10 de mayo de 2012
This morning slept in bit but was out for my run at 8:20 a.m. with my father, We were out at an easy pace and went out to the conservatory , did 3 laps counterclockwise and 3 laps clockwise! after the 4th lap I dropped him and I was keeping the same pace, I was running with good form and tall, I was feeling strong but the legs were a bit heavy, I finished the 8.52k in 50:55, ran with watch on time of day of course!, my father did 52:39, hit the wall hardly in the last 2 kms! ouch! Weather was decent, definetely cooler and better than at 11:00 a.m.! Nice run, just building up the miles slow!
miércoles, 9 de mayo de 2012
This morning did no run predawn, woke very early yesterday and went very late for a nap, so I slept in a bit. At 11 a.m. went out for my run, went out to the conservatory, 6 laps there and came home, felt strong and good, but in the last lap felt a bit thristy and tired, dont know if that is mentally, finished the 8.5k run in 48:40. Ran with the watch on time of day though. The weather was ridiculous hot today, I am going to opt for a predawn run tomorrow. It seems that my body is used to the 9:10 or so pace per mile even without looking at the watch, How do I get that pace to 7:30 range for easy days at the same effort as a lot of guys here train at that pace or faster, I would like to be there! Happy humpday!
martes, 8 de mayo de 2012
This morning woke up at 5:15 a.m., to be honest dont have time during the day today si I had to force myself to run predawn after around 1 month with not predawn running!! I felt so so during the run, the stomach was not behaving and was sluggish, the weather was great. Was going to to 9k but with around 8.7k had to stop for a watch, the stomach problem was uncontrollable, if you know what I mean!! Thanks I got to my house waking 300m with no problem. Great start to the day!
domingo, 6 de mayo de 2012
Yesterday took the day off!! it seems that whem I am worried for an exam or explanation in the classes, I only think on that and skip the running! 1 subject to go though! Anyway this past week I improved my running a lot, in the last 2 months I had done virtually nothing longer than 20 kms per week, the past week was 41. This morning went to the conservatory to do 6 laps, I went out a llittle late, at 11:08 a.m. too hot there, but things clicked today in my body, I was feeling very strong! I only felt the heat in the last 15 mins, but was feeling very strong so no problem. Sped up a bit in the last 5 mins. Ran with the watch on time of day, but the final time for the 8.5k was 48:46, honestly I thought that I was going faster than that, but I am only building up mileage so the more important thing is to get to 40 miles weekly and beyong!! Happy Sunday all!
viernes, 4 de mayo de 2012
This morning at late a.m. 10:25 a.m. went out for my run, was planning 8.5k but the body had other plans, in the halfway of the 8.5k , the body was low energy suddenly and I was struggling at an easy pace so I cut the run short, and only did 9.5k in 38:20, a short this week wont hurt as I am building up back slowly. Weather was too hot. Honestly I felt a bit dissapointed in not completing my goal of 8.5. 6.5k total,38:20.
jueves, 3 de mayo de 2012
Yesterday took the day off to recover!! This morning after going to embassy around 10:10 a.m. I decided to go run a few miles, my 8.5k run to the conservatory at an easy pace, did 6 laps there and back home, felt very good, leg bothered me a bit in the beginning, but then it eased up, I feel real good running at that pace again. Now the goal is to build up for several months, then fine tune with speed!! The weather was decent. 8.52k in 49:01.
martes, 1 de mayo de 2012
This morning I went out at 8:30 a.m. for my run, the plan was to run very easy just to get in the miles, I felt tired today, calves bothering me because have run 8.5 for 3 days in a row, have not done this in 2 months, oh well, did 6 laps to the conservatory running easy, in the last lap the calves were not tight anymore, ran with the watch on time of day, but the final time for the 8.5k was 49:28, just putting in the miles!