sábado, 30 de junio de 2012

Dawn 10k in the mirador

This morning was up at 5:30 a.m., took the girlfriend and We went to the park at 6:30 a.m. I did 10k,5k to the luperon and back, put the watch on time of day and just cruised at an easy pace, the pace felt very relaxed but I felt sore and somewhat tired! Finished the 10k in 56:08, wanted to do strides or a couple of more kms, but I felt thristy and call it a day after 10k. Weather was hot, but managable. Happy Saturday!

viernes, 29 de junio de 2012

Unplanned change of route in the heat

Yesterday was an unplanned rest day. This morning slept in since I had to wake up at 2:15 a.m. to 4 :00 a.m. to take my father to the airport, so opted for extrasleep this morning. At 10:30 a.m. I went out for my run after thinking to skip the run but then I said to myself, if I want to be the best I can, 0 excuses, went out for it in the heat!! Went out to the conservatory , but I did not last too much there since they were repairing the street once again, another unplanned change in my route, opted for 2 laps in the maximo gomez loop as We(my father and I) call it. Dont know the exact distance but it was around 9k in 50:06. Felt tired at the end because I was thristy but cardiovasculary was feeling pretty good and the wind helped at times to cool things off!! Have a happy Friday!

miércoles, 27 de junio de 2012

Short dawn run

This morning was up at 5:15 a.m. and my girlfriend and I went to the park after the rain passed, I started the run at 6:35 a.m. We got things to do right after, so I had to cut the run short to 8 kms. Today was just an easy run with the watch on time of day, felt very easy but the legs were sore from yesterday, did not expect to feel this sore. It seems that yesterday's run was not that easy! anyway cardiovasculary felt like I was walking, finished the 8k in the mirador in 45:27. Weather was cloudy but was sweating a lot! I was hungry for more miles but the time did not allow!

martes, 26 de junio de 2012

Angry dawn run

Yesterday was a rest day. This morning was up at 5:30 a.m. , took my girlfriend and I started the run in the mirador park at 6:30 a.m. This morning I woke up pissed off without particular reason, maybe because I am very dissapointed for my country and for its lack of development, so I started the run faster than my easy pace, put the watch on time of day but when I was in the 1 mile mark I switched to the chrono and was 8:38 so I decided to just do sub 50 mins in the 10k and if it was tiring push even more, 2k in 10:35, then started to take splits the next kms, the following kms were in 4:54,4:54,4:52( 25:16 halfway feeling pretty good),4:54,4:54,4:55,4:57,4:47 to finish in 49:46 pace with second half in 24:30, felt very good and breathing was well under control, the last 2kms I was a bit tired , rised the splits a bit, but in the last km felt better and push it home, not even close to all out. It was a good effort today, dont remember the last time I did sub 50 mins in training, pace felt under control and felt much more focused and feel that the run passed by more quicky than when I run at my easy pace of 9 min miles. The weather was good, with a bit of downpour at times. At the end felt much better and not pissed off anymore, I left it all the anger in the run and when I struggle I put my head up and sped up instead of slowing down, it seems that I am not in that bad shape!! oh well!! We are allowed to run faster than easy sometimes in the base building. Legs felt very fresh and just locked into the pace like a robot!! Nice steady state run! Happy Tuesday!

domingo, 24 de junio de 2012

Watchless dawn to the conservatory

Last night went to bed kind of late( after 12 a.m.), Woke up today at 5:30 a.m. but then decided to sleep1 more hour so at 6:30 a.m. I went out to the conservatory without a watch and just ran very easy there, my calves were very tight and I felt like an old guy for the first 500-600m, then just warmed up and increased the pace a bit, did 6 laps in the conservatory and came home to finish my 8.52 kms and my week. It feels great to run without a watch, you feel very free. The temps were much cooler than yesterday but it was hot though. My twin brother Dan G. is running a half marathon today and a lot of friend! Good luck to all of them!! Now off to my college monographic from 9 a.m.-5 p.m. for a lot of the upcoming Sundays! Runs this week:6 runs Kilometraje semanal: around 59 kms, I want more!

sábado, 23 de junio de 2012

Dawn 12k in the mirador

This morning was up at 5:15 a.m. took the girlfriend and We went to the mirador park at 6:30 a.m. today I had planned to do 12k, started with "gutotoh"crew till the 2.5k, We started out nice and easy , after the 2.5k They but one stayed with me for kms, I ran with Hamlet Montas till the 5k, pace felt easy and conversation made miles go quicky, but after 5k I was running alone and things started to get a bit bad, the last 2 kms were a struggle and I almost leave at 10k, but endured and finished the run finished strong and with good form but tired, too humid and hot today. At the end of the run my girlfriend told me that I looked that I just jumped in a pool, I was soaking in sweat. I put the watch on time of day and just ran easy. Only knew my time at the end like most runs! Happy Saturday!

viernes, 22 de junio de 2012

Sauna predawn run

Yesterday dicided to take the day off, the calves were a bit tight, I rest 1 day a week anyway! This morning was up at 5:15 a.m. and as my girlfriend was not goint to the park I decided to go out from my house to the conservatory around 6:00 a.m., Did 6 laps there and back to my house( 8.5k), put the watch on time of day and just cruised to finish the run in 49:15. The weather was very hot today! no sun but I was soaking in sweat! the breathing was sped up sometimes, but felt easy anyway!! Happy Friday!

miércoles, 20 de junio de 2012

Dawn to the mirador

This morning wasup at 5.15 a.m. took my girlfriend and we went to the park, I started my run around 6:30 a.m., I did 10k there, out 5k and back 5k, put the watch on time of day and just cruised, to finish the run in 55:40, felt very good and relaxed, a bit tired at the end though! The weather was a bit hot in the second half, but all in all a good run!! Happy Humpday!

martes, 19 de junio de 2012

Easy dawn to the conservatory

This morning woke up at 5:25 a.m. and I was doubting to go out since I did not have to pick up my girlfriend since She wanted to rest today, so I had to self talk to go out alone, this time around I went out to the conservatory since if I had another route the traffic would be very bad at the end, so I went out to the conservatory park at 6:13 a.m., and did 6 laps at an easy pace over there with the watch on time of day, did 50:07 in 8.52 kms, felt a bit tired at the end due to the hills, its not a flat terrain like mirador park, so it was nice to get some hills in my training! happy to have gotten my run in! Happy Tuesday!

lunes, 18 de junio de 2012

Monday dawn zapping the zero

Yesterday I was supposed to do my long run of 15k but slept in, decided to take the day off, no races close and not sure for what I am training for, but I need to get my base miles up so that I can run fast when it counts, for my DNR yesterday I decided to this morning, after going to bed after midnight I had to wake up at 5.30 a.m. , take my wife and go to the park, I did 10k today with the watch on time of day at an easy pace, felt relaxed the whole way and the weather helped a lot since it was rainy and cloudy and not too much heat, I though that was going to finish the 10k in around 57 to 58 mins, but the time was 55, was surprised cuz I was running very relaxed and felt very easy, the recovery day might have helped a bit! Happy Monday everyone!! Loving those predawn runs!!

sábado, 16 de junio de 2012

Watchless dawn easy run

This morning was up at 5:35 a.m. and out to the park with my girlfriend, the calves were a bit tight today so I decided to do only 8k today without a watch at an easy pace, started out easy and hit the turn around at 4k in the mirador park, felt good at the end, decided to do afte the run 4 x 100s strides around mile race pace which is uknown currently, my PR is 5.29, but I am not even close right now. Had aa while without doing something fast, so I thought I was going to feel slower but I did not, I felt a bit heavy for sure!! Felt loose at the end! Happy Saturday!! around 9k total.

viernes, 15 de junio de 2012

Progressive run

This morning I went out to the park with my girlfriend at 6.25a.m., I did the same route as yesterday , so 10kms, 5k out and 5k back, the past 2 says did not feel as good, but today the temps were cooler and I could feel a breeze, I intended to run easy but when I discovered the "good" temps I decided to push a little and do a progressive run, did 10k in 53.34, with splits per km of: 5:59,5:37,5:28,5:27,5:25,5:19,5:13,5:07,5:05,4:49. In the last km I pushed a bit to get to sub 5 mins, although I had intended to do so in an easier effort in previous kms, oh well I was close though, gotta a lot of work to do, but I felt good, much better than yesterday and I am happy with the effort put in, the faster half felt better than the first( the slower one). Second half was in the 25:30s, Nice progressive run and I think I did not go anaerobic! Happy Friday everyone!

jueves, 14 de junio de 2012

Predawn oven

This morning I was up at 5.15 a.m. very sleepy, but got out anyway and was out to take my girl friend to go to the park, We get there around 6.25a.m. I did 10k today so got to the end of the park and back, She walked 5kms. I put the watch on time of day and from 2k on I was feeling the high humidity, it seemed that I I was in an oven, oh well, the first 5 kms were in 28.38, I started kind of slow, in the second half the sun was in front and but anyway did the second half in 27.30, to finish the 10k in 56:09. Felt very tired by the end and had to work hard mentally to get this done! glad when I was done!! Happy Thursday!!

miércoles, 13 de junio de 2012

Zapping the zero in the predawn

Yesterday slept in and did not have the motivation to go at any other time of day but the predawn, so no running. I felt guilty all day. This morning woke up at5.15 a.m. and went out with my girlfriend to the mirador , I started my run there at around 6.20a.m., today I had planned to do 9k and that was what I did, put the watch on time of day and cruised till the 4.5k and back. Legs felt flat in the first 2-3 kms, then I kind of loosened up and in the second half I opened a bit and was running much faster at the same effort, the effort was always easy though.Finished the 9k in 48:51. Faster than last time and this time felt much more confortable but way to humid out there today eventhough the sun was not that bright!! Happy Humpday everyone! loving the predawn runs once again! its only 8 a.m.and I am done with my running!

lunes, 11 de junio de 2012

Back on the wagon

After 3 days off recovering from illness( the flu) I was back on track again. This morning I went out to the mirador , this time in my GFs car, I picked her up since she want to start exercising, so I started my run there like in the old times when I ran in the afternoon there everyday, I started easy and the pace was fast compared to my ridiculous slow pace starting from my house, 5.37 the first km, the firstmile was 8.58, then switched the watch to time of day since I did not want to race the watch, suddenly my legs starting to dead, and it was like that for the rest of the run, got to the km 4 and back,so 8 kms in 43.59, the pace was easy and at times I had to significantly slow the pace since I was dead, it seems that I am not fully recovered from the illness,I am glad I rested 3 days. To be honest switched the watch to the chrono to see the time with 200s to go I had 43.03 so I pushed it a bit so I could get under 44 mins, oh well!! Felt a bit tired at the end, but at least the form was good. Happy to be back on the wagon. Today{s run started around 6:28 a.m.Happy Monday

jueves, 7 de junio de 2012

First run of a new life

This morning I ran 9.2k , 4 laps to the conservatory and out for the maximo gomez route, then back home to finish i 51:54, watch on time of day. This run was at 10:35 a.m. I am glad that I once again was able to be running again and to celebrate life again and to see my family and girlfriend once again, since I though that yesterday night was my end. When I was going out off work and took a "public car" but was not registered, my mistake was to get in the car to not wait for another registered car of public transportation, within 2 mins inside the car I was pointed out with a gun, in that moment I thought that was going to die and did everything they told me to, luckily in my wallet I only had around 12 bucks = 400 pesos in my country, I was praying in my mind, telling god and my mom to get me out of this, they take me off the money and let me all my ids and credit cards, then he said that he did not wanted to do harm to us( there was another victim in the car), and ask me if I had money so that I could take another transportation, I said no and they gave me 50 pesos= 2.5 dollars, they hit me a couple of times since I put the hand in my pocket to save something, that did not like it to them, then they said that they were going to release but if we took a look back they would shoot at us, they opneed the back door, we weree out and I ran without looking back, I was very very nervious but I was happy because god and my mom protected from heaven and they listeded my prays. I was very nervious and I could get to my destiny that I was my girlfriend's college, my heart rate was high but I was in control. I was lucky because everyday is found a person killed by armed robbers. I am just happy to be alive and to be able to run once again! this is the first time that I get though something like this before!! I just needed to run today to celebrate life and to thank the opportunity to take a breath once again! Happy Corpus Christi Day!

miércoles, 6 de junio de 2012

Predawn slog

This morning was up at 5:15 a.m. and was out the door by 5:50 a.m. or so, went out with my father and my brother, I started at an easy pace, at the 1.8k mark or so my brother had GI problems and had to turn around to home, after that were my dad and myself, after 3k running together he felt way back eventhough I was running very slow, ran with watch on time of day but switched to chrono at the half to see the time, so 5k in 30:17, then went back to time of day, in the 7k mark I was feeling very thristy and wanted to get it done, too hot , I was breathing ver unconfortable, that is inusual for me cuz I am used to run at 10:xx a.m. when the heat is suposed to be higher, oh well!! the legs were dead. However, finished the 10k and passed my father( he did turn around in the 4.6k mark so he did 9.2k) to finish in a time of 57:42, so second 5k in 27:25 or so, huge negative split on tired legs without trying! weather was awful as I said!! at least is in the bag already! my father did 9.2k in 58:34. Happy humpday!

martes, 5 de junio de 2012

Easy fresh run to start the week

This morning slept in for my predawn run, but at 10:25 a.m. I was out the door and hit the conservatory, was going to run 6 laps there, but as soon as I got in saw and hear the paths were been repeaired so I turned around and thought the route that I was going to run, did the gomez route which each lap has around 2.6-2.8k, so I did 2 laps there and came back home, then ran a bit more to complete the 45 mins. The distance I am not sure, but the legs felt very fresh, the shins were pretty recovered and I felt like I could have run forever, but not in that heat of course!! It seems that I am getting fit once again. I think I ll run a 10k race on Sunday to see where I am at, the race is held out of town, so I dont know how I ll get there! Nice running today, hot and breeze!! Forgot to mention that yesterday was my planned day off!

domingo, 3 de junio de 2012

Catching up

Saturday......This was not a predawn running as I slept in, but had to run some errands before my run and had other commitments so I decided to do a short run, 5.5k to the conservatory, 3 laps there , was a progressive effort in 30.16 , the pace felt faster than that, but it seems that I started very slow and progressed through the run, The weather was hot and I felt pretty good!! Sunday.......This morning was p at 6.10 a.m. I was going to do my long run for the week : 15k, went out with my father and started pretty easy, then he decided to short the run and I was all alone from 4k on , was feeling strong and pretty good, the first 5k were very slow , I ran with watch on time of day but switched to the chrono every 5k to see the time, first 5k were in 31.07, within a reason I felt that I was not working , anyway naturally sped up when I was alone, the second 5k came in 28.32, for 59.40 in the 10k, then I was going to buy water at 12k but the guy that sell the water was not there, so that shocked me a bit since I was thristy, anyway I was feeling strong enough to keep going, in 13k I stopped in the grocery for water and I drank the whole bottle , I was renewed and felt pretty good, I was completely deshydrated before drinking the water, the hot was decent today, finished the 15k in 1.26.50 so 27.10 for the last 5k and I felt very good and strong the whole way,but more after drinking the water, I ll have to ramp up a bit the long runs, since the half marathon is in exactly 3 weeks and that is not enough for 21.1k, but with water every mile and a half I think that I ll complete the distance easier. Happy Sunday Runs this week: 6 runs Kilometraje semanal: 57 kms or so, the same as last week but yesterday{s run ruined the volume of the week,k but is better to run than not!! I am getting consistent once again.

viernes, 1 de junio de 2012

Dawn to the mirador

This morning did not find a time in my mind where I could fit my run during the late morning so I opted for the dawn, went out with my brother and father at 6:00 a.m., I had planned to do 10k easy to the mirador, my brother was off right off the bat, my father and I stayed behind, but then he dropped and reached the 4.6 point, I reached the 5k mark( and then the same route but coming back) as I was running 10k, so from that time on I stayed alone and was feeling the yesterday's hills, the legs were fried, in the last 2k the legs loosen up a bit and with around 600s to go I caught my father again and We finished in 56:55, I did 10k and He did 9.2k, he came back sooner because he fainted! it seems that the sugar levels of him are high! Weather was very very hot eventhough was early in the morning, I was soaking in sweat at the end!! Happy Friday!