lunes, 29 de abril de 2013

Morning run with bro

This morning slept in a bit, its public holiday here so no work, tomorrow no work either since its my graduation. This morning I went out with my bro to the conservatory at 8:40 a.m. a bit late than I would have liked, the sun was shining hard. Did 6 laps with my bro at an easy pace with the watch on time of day. The finish time was 50:20 feeling pretty good and loose,but the sun takes its toll after the 4th lap, finished somewhat thirsty!! but happy as always to have run!!

domingo, 28 de abril de 2013

Morning recovery run

This morning was up at 6:30 a.m. and was out to the conservatory at around 7:00 a.m. pretty easy since I ran intervals yesterday, did 6 laps without a watch in the conservatory, feeling better and better as the laps went by. First time in a while that an easy run feels like a truly easy run. 8.5k@untimed. The interval workout yesterday seems to help loosen up today since I felt pretty loose and was just floating at an easy pace, never struggled, I do have more 4 months of that and will see what quality training can do for me, will increase my long runs too.

sábado, 27 de abril de 2013

400s morning intervals

This morning woke up at 5:30 a.m. and was out the door alone at 6:00 a.m to the mirador I had commited several days ago to do my first intervals workouts in months, so this was the morning that I was determined to do it. I warmed up 3k to the mirador, stretched a bit and then did 5 x 400s with 200s recovery jog, splits were 1:29,1:33,1:33,1:31,1:30. Happy with this splits, although I am in bad shape I could do that before much easier, today I was huffing and puffing, but at least I was able to maintain good form and cadence. This was a light workout, but very appropiate to start intervals, I ll start adding intervals and tempos from now on, need to take care of myself from shin splints. Did a 3k cool down to home, feeling pretty good and loose. Have a great Saturday!

viernes, 26 de abril de 2013

Great predawn run

yesterday rest because woke up with full stomach. This morning was up at 5.30 a.m. and was out to the conservatory to do 6 laps , so 8.5k total in 50.15.Felt good n happy to have run.

miércoles, 24 de abril de 2013

Mental morning running

Yesterday was up with a full stomach so a I took the day off, since in the evening I was watching my Girlfriend playing softball. This morning was up a bit later than usual at 7:30 a.m. I am off from work because it was supossed to be my graduation day from college in bussiness management, yesterday in the college was killed an officer, an student and a lot of students were injured because in another county killed an student!! the graduation was posponed for April 30th. On to the run, was out at 8:25 a.m. with the sun shining already, went to the conservatory and did 6 laps, after the 3 laps I wanted to quit, I was feeling pretty tired and the sun was striking me, its not easy to run with the sun shining like that here in the caribbean and it was still early, it seems that its going to be a hot summer. I got through the run, and in the last lap managed a 4 x 20 seconds strides huffing and puffing, I am in very bad shape!! finished the 8.5k in 49:25. Happy to have gotten the run in.

lunes, 22 de abril de 2013

Back on the horse

Had not run for the past 5 days, not because of lazyness, I have been very motivated to train, but because the water supply problem .We last 1 week without water. This morning I woke up with full stomach and moved the run till the evening, after work, that worked well since my girlfriend is on a meeting every Monday at that time, so I basically have the time for myself, I took advantage of it and as soon as I got to my house, I went out to the conservatory with Jose without a watch. I wanted to do whatever laps I felt like doing, did 5 laps , was kinda tired, did 7.5k total sprinting hard in the last 100s, and surged a couple of times during the run to dodge the walkers. Felt happe to have run again and to have resume my training, hope the water does not go for that long!! 7.5k untimed.

miércoles, 17 de abril de 2013

Predawn run

This morning I was up at 5:30 a.m. with not much water, but I needed to run for all the people in Boston, so I was motivated this morning. Went out at 6:03 a.m. to the conservatory and did the constitutional 6 laps and back home for a total of 8.5k in 49:22.In the last lap did 4 x 20 seconds strides, legs felt good but pretty slow on the strides. Generally felt vey fresh, the greatest that I have felt in weeks!! Have a great Humpday!

martes, 16 de abril de 2013

Back on the horse

Yesterday slept in and after work I wanted to run, but was very hungry and stayed watching the boston tragedy news. I am so sorry of what happened, bad people want to get in our peace and magic world, that is the world of running, its a shame that bad people always do what they want to do! I hope that the responsibles are caught. I was up early this morning at 5:15 a.m. have to be earlier at work, went out alone at 5:43 a.m. and did 6 laps to the conservatory, I was feeling good but I was having a full stomach. In the last lap did 2 strides and finished looser. Finished the 8.5k in 50:06, feeling good!!

domingo, 14 de abril de 2013

Dawn to the conservatory

This morning when I woke up at 5:45 a.m. it was raining hard, so I slept in 1 more hour, headed out at 7:40 a.m. to the conservatory by myself, I wanted to do a tempo run today, but from the get go I felt flat and was huffing and puffing from the very beginning, and the legs were burned out. I said that it should be interesting to finish the run that way, I ran through that for 3 laps, then Danilo met me there and I asked to run with me for my 3 remaining laps, things got better after that, I was still tired, finished the run feeling better but flat and the pace was easy the whole way. 8.5k run completed in 50:41, and 5 runs for 3 weeks in a row. A lot of work to do, but I am heading the right direction I guess!! need to add some quality to be race ready! Have a great Sunday!

sábado, 13 de abril de 2013

Dawn with Danilo

Yesterday the bed beated me. No biggies, 5 times per week of running is a solid routine too, but is not enough, need to get there. This morning I was up at 6:40 a.m. off from work today so I headed up a bit later. At 7:20 a.m. I headed out with my brother to the conservatory and We did 6 laps easy but I threw a couple of surges there, and in one of the surges my brother caught me and built a gap of 50 meters for around 3 laps, then when We were out of the conservatory He waited for me and finished the run together in 49:17 for 8.5k, We started very slow, but progressed throught it!! Tomorrow morning I want to do a 4 to 5k tempo in the mirador which is a flatter terrain. Have a great Saturday!

jueves, 11 de abril de 2013

Morning recovery run

This morning was up at 5:40 a.m. and I was out by myself at 6:10 a.m. to the conservatory, my brother Danilo was already there since 5:30 a.m. I went out without a watch, no pressure, just wanted to run easy and put the miles in! Did 6 laps there and never consciously increased the pace. Felt good but a bit tired and thirsty at the end. I am loving these predawn runs and they motivate my day, I feel happy because I have achieved something important to me and makes me feel pretty good! Have a great Thursday!

miércoles, 10 de abril de 2013

Morning mini progression run

Yesterday decided to rest. Had been running 5 times/days in a row and I am not used to it these days, I ll get there soon though! This morning woke up at 5:45 a.m. and was out at 6:20 a.m. to the conservatory by myself at an easy pace, decided to see the splits to focus on something today, I did that from the 2nd lap which was in 5:55, then 5:51, 5:50,5:42 and then decided to speed up and run sub min per km pace till home so the last lap was in 4:58 and kept that pace to home to do a total of 47:59 for the 8.5k run, I must admit that I sprinted pretty hard in the last meters to get sub 48 mins, an immaturity on an easy run, but sometimes its fun to be immature:D, did the last 2.2k in 10:49, so 4:55 per km, not bad compared to the pace that I have been runing lately. Happy humpday!

lunes, 8 de abril de 2013

Monday predawn zapper

Yesterday I posted that I was going to watch an airplane show in the Malecon, the show did not go as planned, since a plane crashed and sank into the water in the very beginning of the show,then We decided to go( its close to home), after more than an hour they did find the dead bodies, but They did not tell anything there nor We watch when they took out the bodies. Those information were given by the news in the tv, I think people in their homes knew what was going on better than us that were there, oh well!! what a tragedy!! they were pretty young, 2 pilots) the ages were 25 an 27 years old. Inmediately after they found the bodies they canceled the show that had a lot of international pilots, I was there on Saturday too and the show was held without problems, the 2011 was the same thing, but I am not sure what its going to happen from now on. On to the run, I woke up early today at 5:30 a.m., the alarm was set at 5:45 a.m. so I beated the alarm, I went to bed last night just before 11 p.m. and I fell asleep inmediately. I went out alone at 6:10 a.m. to the conservatory to do the same route as yesterday, was feeling a bit tired at the beginning, but after the second half loosened up, Danilo met me at my second lap, then We met another runner from the mirador and chatted the remaining of the laps, I did 6 laps and came back home alone and did 50:11 for 8.5k, so easy but We had some good conversation! Todays run was dedicated to the pilots that died yesterday in the airplane show! I am very happy just be alive and be able to run, a lot of people take that for granted.

domingo, 7 de abril de 2013

Dawn running with my brother

This morning I was up at 5:45 a.m. sleepy, but then forced myself to get out, I went out with my brother to the conservatory at 6:35 a.m. , We did 6 laps there at an easy pace, the first 3 laps I did not feel that great, felt a bit tired, but after that, things started to loosen up and I finished feeling pretty good, We did 49:56 for 8.5k, so faster than yesterday and feeling much better. I am loving the consistency I am getting and I feel like a runner again. Hope I continue with this predawn regime and start ramping up the fitness. Body responding well!! Today afternoon to the airplanes show in the malecon for the second day in a row! Happy Sunday!

sábado, 6 de abril de 2013

Dawn running with the family

After 11 hours of my last run, I was up for today´s run. When the alarm went off at 5:45 a.m. I felt very sleepy and almost sleep in, then I realize that I was persuing a goal and if I miss the run, no time today to get a run in, so it was at that time or DNR. I was up and tell to myself that when I had 5 mins into it I d feel much better. I went with my brother and father to the conservatory, and I did the same exact route and distance than yesterday night. 6 laps to the conservatory with the watch on time of day, I was feeling good, but tired at the end, I thought that I was going a lot faster than yesterday , but was the opposite, no biggies! ah! my brother gapped in the 4th lap and He beated me by 37 seconds today. 8.5k in 50:39, did 4 x 20 seconds strides in the last lap, felt like a slow truck on these, alot of work to do wih my speed.

viernes, 5 de abril de 2013

Tired afterwork run

This morning slept in because I knew that I could do it after work, but honestly its pretty diffcult, you are pretty tired and hungry after work, but since I was so focused and was looking forward to it all day, only if something came up I would miss the run. After work at 7:00 p.m I went out to the conservatory with my brother Danilo, and We did 6 laps there at an easy pace, I felt good in the first 20-25 mins, but then started to feel tired, and just before the 3k mark Danilo built a gap on me that would increase a bit for the rest of the run, so after He gapped I ran solo till the end. Did 8.5k in 49:51. Felt good but tired at the same time. But I have set a goal to myself and I need to do anything to meet them. Ran with the watch on time of day and the conservatory was full of music and people, that helps with the motivation too.

jueves, 4 de abril de 2013

Late hot morning run

Yesterday could not run because the water supply problem, oh my country!! This morning slept in, then went to take my college graduation photo, then when I went back home, at 10:30 a.m. I went out running, did not have in mind exactly how much I wanted to run, but the sun and heat were so strong, that after 3 laps in the conservatory I decided to went back home, so did 5.5k in 31:33, ran with watch on time of day, and the legs felt the best that I have experienced in a long time. The only problem was the extreme heat and sun, its counterproductive to run at that time of day. Anyway, told to myself that if I wanted to get my goal of sub 21 mins in the 5k( I have been there when I was lighter) before the year ends, I would have to work hard and brave the elements. I am off from work, so the rest of the day to relax. I would like to run some more later, but no water supply already. Happy to have run though!

martes, 2 de abril de 2013

Predawn run with my brother

Yesterday I was up with stomach problems so DNR, in the evening I was tired and very hungry from work, decided to skip it. This morning I was up at 5:15 a.m. and was out to the conservatory with my brother at 5:55 a.m. I did 5 laps there at an easy pace, did not have time for more, The run seem short and felt pretty easy. it was 7.5k in 44:53. The weather was fine, but gettig hotter!! Happy to have gotten my run in early!