domingo, 30 de septiembre de 2012

Dawn to the conservatory

This morning I was up at 6:30 a.m. and was raining pretty hard and were thunders in the mix. I woke and spent some time in the computer, on dailymile and on the Berlin marathon site to see how Stefan and Mutai did. They both ran great races!! At 7:30 a.m. I went out to do my run to the conservatory, the route was the same that I have done for most of this week. 6 laps to the conservatory and back home. I did not look at the watch today but knew that I was moving faster than the last few days, even locked in a "fast"pace for the last 3 kms, with the last one been the fastest as I sped up significantly in the last 500m, 8.52k in 48:04. Thought that I was going a bit slower, but I cant complain! I did not feel quiete good in the first half, the stomach was somewhat angry!! Have a great Sunday all!! Now I am waiting to see how David Spell does in his marathon!

sábado, 29 de septiembre de 2012

Becoming a predawn runner again

After taking yesterday off , decided to take it easy and do another week of 5 runs, before coming back to the 6 days per week. This morning was up at 5:15 a.m. clothes on, but waited a bit to get lighter before "out the door"started the run at 6:00 a.m. and when I got to the conservatory no body to be seen, just me and the park for myself, great feeling!!did 6 laps there , in the 5th lap started raining somewhat hard , but stopped after around 7 mins, got to home in 50:21 for 8.5k after doing the first half in 26:33. The weather was perfect!! Today I felt very fortunate of being out there running, its a shame that some people only think about work, work and more work and neglect this important part in life such as, appreciating the body limits, beauty of nature, wellbeing of exercise, see the sunrise and if I continue I would not end! I was very thankfull today because of the opportunity to be out there enjoying the body and the scenary! Have a great Saturday!

jueves, 27 de septiembre de 2012

Predawn to the mirador with my brother

This morning was up at 5:30 a.m. and was out the door with my brother at 5:35 a.m. to the mirador. Today I did not feel that sleepy so the going out and clothes on process was faster. We went out to the mirador at an easy pace, though my brother would push the pace a bit and my legs felt a bit heavy. We reached the 2k mark in the mirador and headed back. 9k in 52:30, my brother continued to finish up his 13k. I felt good, but heavy and a bit tired at the end. However, the satisfaction of knowing that I already did my run is priceless. The weather was good with breeze at times. Have a great Thursday!

miércoles, 26 de septiembre de 2012

Another predawn run

This morning I was up at 5:15 a.m. after going to bed at 10:30 p.m. which is early for me, anyway I woke up very sleepy, but I just said"out of bed, clothes on, out the dor"did not think, motivated my brother @dan G with me but He slept in so it was me, the darkness and the quiet of the predawn. This morning went to the conservatory and did 6 laps there, in the 5th lap I was getting a bit thristy and a bit tired, after the 6th lap headed home to finish the 8.52k run in 50:55. Again I thought that I was going a lot faster, even I sped up in the last 200s but hadnot seen the watch yet. I dont care too much about going slow on easy runs, the hard workouts are what really matters, and since I did not do a hardworkout , its all good. As my friend Dave spell says, Have a great Humpday everyone!

martes, 25 de septiembre de 2012

Predawn to the conservatory

Yesterday took the day off. Had the right hamstring and left calf tight, so I decided not to overdo. Yesterday I made the decision to become a predawn/dawn runner again. This morning was up at 5:15 a.m. and out the door at 5:50 a.m. I spent a lot of time trying to resolve my GI problems in the bathroom after those fried chicken that I ate yesterday night. Fortunately, did not have problems during the run and I felt good and the legs felt finally fresh and better as the run went by. At first when I got to the conservatory, the first 2-3 laps were in complete darkness so I had to be careful. Felt good and was very happy to have gotten my run in, the only problem was that I thought that I was going faster than I actually ran. 7.52k in 44:52, increased the speed in the last 100m to make it in sub 45 mins. Have a great day!

domingo, 23 de septiembre de 2012

Crappy dawn run

This morning I was due to do the tempo run but after yesterday I was fearing feel the same way and glad I did not do the tempo. This morning I went out running at 8:00 a.m. after waking up at 7:15 a.m. went to the conservatory and did 8.5k , 6 laps there, in the last 2 laps incorporated 5 strides and felt very heavy on these , my legs feel generally dead. Felt much better than yesterday but still feel crappy. I think that I ll just do the speed workout on Wednesday and start the normal week tomorrow. You cant force the issue when your body is not up to it. Have a great Sunday, the time for the 8.5k was 49:30. So happy to have run in the morning!!

sábado, 22 de septiembre de 2012

Bad afternoon run

This morning woke up with stomach problems so opted for sleep in, in the afternoon at 5:45 p.m. I decided to go out for my 8.5k run, I had a tempo planned for today, but I dont like to run in the afternoon, let alone do a workout! I felt ready to go, ate pasta at lunch, slept some, but as soon as I went out felt bad, was huffing and puffing, was hoping to feel better after 20 mins, but in fact felt weaker and was desperate to get it done, so I opted for cutting it short and call it a day after 5.5k in 32:23, never looked at the watch! I dont know what went wrong, but I felt very angry, I look at the bus station mirrors and my body is not even close to how it was, dont have the athlete body that I used to have, that upsets me a lot! at least I can run! Did I say that I hate afternoon running compared to what I feel in the morning runs, yesterday felt great and effortless, today felt like a race and it was much shorter run, oh well!!

viernes, 21 de septiembre de 2012

Nice Predawn run

Yesterday was off, I was planning to rest 2 days this week anyway. This morning was up early at 5:15 a.m. and Went out to the mirador with my brotherat 5:45 a.m. We did 8k easy in 47:38. Felt very good but the pace felt faster, the first 5k were in 30:53 and the last 3k in 16:45. so finished a bit faster. Felt good and was very happy to run in the predawn.Hope you had a great day!

miércoles, 19 de septiembre de 2012

Short intervals: 200s repeats

Yesterday slept in so off. This morning was up at 5;15 a.m. and out at 5:45 a.m. This week I had planned to start workouts. Today I warmed up 3k to the mirador and included hellen drills, then did 8 x 200s in 48,47,45,47,45,46,45,41 with 200s jog in 80 seconds or so, according to my watch I did 3k including the recovery in 16:01. The workout was not that bad, although It was much slower than when I was in mile PR shape, but was a consistent workout and good effort for the workout. The problem came in the cool down, the legs were fry and I struggled to get home. Too hot in the predawn! Hope you had a great day!

lunes, 17 de septiembre de 2012

Predawn run to start the week and a new training cycle

After yesterday crazy night eating at Chillis, ate a lot of nachos and a big hamburguer with fries, I wanted to work it off this morning. Woke up at 5:30 a.m. and out at 6:10 a.m. I am off from work today so no biggie in going a bit late for my run. Today I did the exact same route as yesterday, to the conservatory, 5 laps in the conservatory and back home, for a total of 7.51k or so, in a time of 43:53. The legs felt very fresh today and I was feeling pretty good outside the GI problems that I experienced early in the run, thought that the GI problems would shorten my run, but it did not. Happy to have run today, happy to have the will to start training hard again. Have a grea day!

domingo, 16 de septiembre de 2012

5 laps to the conservatory at sunrise

Yesterday moved the run to the afternoon, and in the afternoon got lazy and skipped the run, it seems that if I dont run in the morning I miss the run. This morning was up at 7:25 a.m. and was out the door at 8:00 a.m. with the sun in full force, but I went out at an easy pace and got to the conservatory, did 5 laps there, 4 laps easy and the last lap did 4 x 20 seconds strides, those strides loosened up the legs and I finished feeling pretty smooth. Finished the 7.5k in 42:38, feeling strong. The weather was a bit hot, but the trees inside the conservatory provided air. Great run. I cant wait to be back in full training load and incorporate some threshold and speed( confidence boosters)workouts. Have a great Sunday!

viernes, 14 de septiembre de 2012

Dawn run to the conservatory with my father

This morning was up early and was out with my father to the conservatory at 6:30 a.m. or so, We went to the conservatory and did laps 5 laps ther clockwise(the easier way) and then headed back home. Good conversation! sometimes my father slowed down and I decided to wait for him and finish the run together! Great run with my father! Next week I ll start throwing some speed and tempo into my schedule! Have a great day!

jueves, 13 de septiembre de 2012

Easy dawn without a watch

Monday, Tuesday and Wednesday I did not run, eventhough I kind of swore that I was not skipping a run and was going to train seriously. From now on I wont promise anything and Just do( run). This morning there was not a way that I was going to skip the running, so I head out at 6:15 a.m. to do 3-5 laps to the conservatory, when I went out was dragging once again and just decided to do 3 laps for a total of 5.5k, without a watch. In the last km or so, felt better though. There are a couple of races between this month and the next that I want to do, so that means, no skipping days. Have a great day!

domingo, 9 de septiembre de 2012

"Easy"morning to the conservatory

This morning slept in a bit and was out for my run at 8:45 a.m. to the conservatory, with the sun shining hard, got to the conservatory in 6:58 and that was the last time that I looked at the watch, I started to feel tired and was dragging myself, did 6 laps there, but the last 2 laps were in survivor mode and to finish the run I had to use mental tricks, was very tired and the legs did not responded, I looked like a novice. I hate to feel that way. In retrospect, I think that I raced very good in my last race, 38:16 for 5 miles or so, doing the second half easy, the last 3 weeks prior to that were like these past 3 weeks and I felt in the race, the same that I felt today. Everytime that I get inconsistent for 2-3 weeks, I start basically from zero so to speak. Its time to stop the f#$@#lazyness and start moving my butt, I really admire some daily milers here that given the busy life, the put running as an important facet in life. I need to start doing so and start setting ambitious goals to improve. Glad that I could finish the run though!! Have a great Sunday! I ll be back again tomorrow!

sábado, 8 de septiembre de 2012

Easy dawn in the conservatory

This morning woke up at 5:40 a.m. and was out at 6:20 a.m. by myself to the conservatory, I did 5 laps there, so 7.5k total in 44:34. The run started very slow , even almost cut it short since I was just dragging for the first 3 laps, then felt better and better and could finish strong and feeling good. Great morning for running!! Happy birthday for my father!! Have a great day all!

viernes, 7 de septiembre de 2012

Back on the wagon

This morning was up early at 5:20 a.m. and was out with my brother at 5:55 a.m. for the first time since Sunday, I was just lazy and slept in on mornings. But I am back, did 30 mins with my brother , first half in 15:45 and the same distance back in 14:11, felt really good on the second half. I need to get back in shape if I want to race decent in the upcoming months. Great morning for running!

domingo, 2 de septiembre de 2012

Steady state morning to the conservatory

This morning opted for extra sleep but at 8:45 a.m. I headed out to the conservatory with the sun in full force to do my 5 lap, I started out easy , got there in 7:22, 20 seconds faster than yesterday, then did 5 laps in 5:53,5:43,5:27,4:55,4:45, then headed home to do the 7.5k in 40:30. 4:03 faster than yesterday. Of course the effort was higher but, felt better than yesterday. The reason of the progressive splits was that I was racing a man, to be honest, the first 4.5 laps he was ahead of me, when I closed the gap he surged and gap me again, as the laps went by I responded more and more to those surges, so that he does not gap me by much, I was breathing a bit hard at the end, I was a bit ashamed, since I did not want to pass him huffing and puffing, specially on a easy run, but then I got angry, and with a lap to go for me, he surged and then eased up, when he eased up, I took advantage of it and surged hard myself for the first time( the previous laps I was just sitting behind waiting him to fade) and passed him quicky, but 50m later, he blew by me, and gapped me a lot, then I said, wow I surrender I wont make my easy run a grueling race effort, and let him go, but when I was thinking that He stopped and started walking, then I tried to relax and passed him "relaxed". No words were said in that little battle. It was funny and that is a great change for the monotonous of easy alone running. I was not huffing and puffing because of the pace, but because of the hills. That pace is pretty managable for me in flat terrain. Great morning for running and great peace in the streets. Have a great day!

sábado, 1 de septiembre de 2012

Easy dawn to the conservatory

Yesterday slept in and went out late from work, so rest. This morning finally went out in the early morning. At 6:15 a.m. went out to the conservatory and did laps there at an easy pace, got there in 7:44 which is pretty slow, then did not look again till the end of the run. The total time for the 7.51k was 44:33. Felt kind of tired, the legs were dead, dont know why, but at least I got the run in.