domingo, 27 de enero de 2013
This morning went out for my run at 10:30 a.m. since I was went out I was feeling pretty good, I did 3 laps to the conservatory for the sake of running, but I felt great on these 3 laps and each lap was faster than the last, then started to race the watch so that I could finish sub 30 mins, did 29:49, did the last 500s in 1:48, which is pretty fast for me, was huffing and puffing at the end, but never losed the form which is key. The day is sunny and great! Have a great day!
sábado, 26 de enero de 2013
Have not run since Monday, I said that I was going to run 6 times this week, but honestly I did not feel pretty good these days( not running related), but today I am back, hopefully to stay. This morning its a public holiday here so no work for me, I went out to the conservatory with my father and bother and I did 3 laps at an easy pace, feeling better and better as the run went on. In the last 500m I really increased the pace, the effort was high without losing form. I felt pretty good in todays run. The weather was pretty good too. 5.5k in 31:15. Have a great day!
lunes, 21 de enero de 2013
Have not run since past Thursday due to posping the run to the afternoon and in the afternoon life came in the way, oh well!!! should have done it early, it seems that its the only way that gurantee consistency. This morning is a public holiday here so I went out at 8 a.m. to the conservatory to zap the zero, I only did 3 laps in the conservatory and back home for a total of 5.5k in 31:40, felt good, but everytime that I dont run for 3 or more days, when I run again I am huffing and puffing and the side of calves start to get very tight, I just felt pretty out of shape, anyway, I am back and ready to run 6 times this week!! Have a great Monday!
jueves, 17 de enero de 2013
Yesterday slept in the morning and wanted to run after work, but work got in the way and ended up getting home at 7:30 p.m. I just called it a day, so DNR. This morning was up at 5:20 a.m. with not much problem, was out all by myself to the conservatory and wanted to do 6 laps, but was suffering GI problems due to a roasted chicken that I ate yesterday night, so only did 4 laps, got home feeling pretty loose after a pretty stiff start. Did 6.5k in 38:38. The weather was pretty good and I am happy to have run, I wanted to run more though! Have a great day!
martes, 15 de enero de 2013
This morning was up at 5:05 a.m. and was out the door at 5:40 a.m., had to be at work earlier today and today is a hard day at work since its payday, I wanted to do an interval workout but given that today its a hard day, I did not want to be at work like a zombie so I skipped the interval today and just ran easy to the conservatory, did 6 laps there in 5:59,5:53,5:49,5:43,5:44, 5:41 and finished the 8.5k in 49:19. In the first 2 laps I did not feel good but after that started to get loose and started to feel better and better, felt pretty good by the end. The weather was pretty nice also.
domingo, 13 de enero de 2013
This morning early I supposed to do a 5k tempo run,d uring a 10 mile time trial that was orginized for the miami half and full marathon. I decided to sleep a bit more since I have not slept much in the last few days due to the early morning runs, I have loved that though! I let my brother go alone, I was surprised when He came back, He did the 16 kms in 70:51, a PR of 6 mins for him, shame that this was not an official race( no numbers, no registration, just a big clock at the finish), when He told me that I was very happy for him, anyway his training reflect even a faster time, my brother Dan G. trains very hard, but glad the work is paying off, I was definetely motivated to go out running and at 9:00 a.m( I was running at that time anyway but the good run of my bro just motivated me even more). I headed out to the conservatory and did 8 laps there easy but faster at the end, the first few laps were in the 5:36-5:49 per km pace, then met a guy who was running and I started running with him for 2 and something lap, then I understood that He did not have intention of running with him, since He was doing his own run and listening to music and I had slowed down a bit to run with him, then I just dropped him and built a big gap till did not see him again, after that was runnning laps in 5:20s feeling pretty good but tired since I had a lot of time without doing a double digit run. Finished the 10.5k in 58:23. It just felt good to feel in shape again an to be able to run 6 times this week. The weather was awsome too!
sábado, 12 de enero de 2013
This morning was up at 5:20 a.m. with not much problem, it is becoming automatic, but I ll tell you when I get to 3 weeks doing only predawn runs. I went out to the conservatory just before 6 a.m. and with my father again, but once We got there We were running in opposite directions( I almost always run counter clockwise laps, he does not). I decided to follow my brother's steps on his yesterdays run, He took it very easy and I did the same thing this morning, I wanted to do 7 laps to the conservatory at whatever pace, I am just becoming more consistent and ramping up my weekly mileage so I need to be careful with pace, I ll do a tempo run tomorrow though! the 9.5k were in 58:12, very easy paced. Have a great Saturday!
viernes, 11 de enero de 2013
This morning was up at 5:20 a.m. after going to bed after going to bed past 12:30 a.m. due to a late movie that I watched with the girlfriend. The process this morning was much more automatic than the other days, I just woke up and did not debate it at all. I went out with my father to the mirador just before 6 a.m. and I just wanted to take it easy today, I dropped my father after 2k, then did the first 4k in 23:44, then start to speed up since I was feeling pretty good and I have not done any speed workout this week. the last 3k were in 15:21 and last half in 20:53, almost 3 mins faster than the first! and the great news is that todays run felt effortlessly, the more I sped up , the better I felt. I was happy to have done that run. The weather was great also! the 8k time was 44:36.
jueves, 10 de enero de 2013
This morning I won the battle again against the lazyness, was up at 5:20 a.m knowing that once you start moving the sleepyness goes away, that happened that way. Was out just before 6 a.m. to the conservatory to do 8.5k, so 6 laps there, the first half was pretty slow in 26:00, the second was in 24:17 for a total of 50:17 for the 8.5k. Felt generally good, but in some laps the stomach was pretty upset again due to the fried chicken that I ate yesterday again. That might explain the 30 extra pounds that I am carrying since 2008. Oh well!! Weather was pretty good! Have a great Thursday all!
miércoles, 9 de enero de 2013
This morning was up at 5:20 a.m. and after a long debate due to my lack of motivation rather than wanting to sleep, I thought about my goals and went out there with my father to the miradora at 6:00 a.m., I had not visited the mirador since the 5k race, so it was nice to change the conservatory route a bit. We went out together till the mile point or so, then I just dropped him and ran my pace, after the 3k I was just cruising the 5:40s per k and was getting faster with each km at the same effort, finished the 9k in 51:15 (26:48,24:24), negative split of more than 2 mins and felt much better in the second half , for the first half I was not feeling pretty good due to the fired chicken that I ate yesterday. Its incredible how crappy you feel before a morning run and how great you feel in the middle and at the end of a morning run. Have a great day!
lunes, 7 de enero de 2013
I am off from work today, but wanted to zap the zero early since in the afternoon life could get in the way, I ran around 10:20 a.m. today. I was all alone to the conservatory, and did 6 laps there, I was rolling at a good pace compared to most days. I was feeling a burn in my quads and calves, pretty tight, that happened to me yesterday and today, after the 3rd lap it kind of dissapeared. I felt pretty good, but it was hot!! Have a great Monday!
domingo, 6 de enero de 2013
Yesterday did not run due to lazyness when I woke up, could not fit in the rest of the day as usual. Today I woke up before 8 and was our the door at 8:20 a.m. to the conservatory with the unbroken kicks, ran 6 laps there and decided to push the pace in the last 2 miles, the 5th and 6th lap were in 5:16 and 5:07 respectively, I was hoping for better, at least in the last lap since I pushed much more than the 5th lap, anway when I went off the conservatory I really pushed home for the last 1.2k in 5:25 and got with the heart rate at 1000 bpm I think, the breathing was very fast and I have not felt like that in a long time, that is the last 400s of a mile race, great feeling, waking up the system! Have a great day! oh I forgot today I supposed to do my tempo run but in the middle of the night I was with a very sore throat, but when I feel good during the run decided to push the last 2 miles.
viernes, 4 de enero de 2013
I ran after work today around 6:40 p.m., was doing 6 laps in the conservatory without a watch. I went out feeling pretty good and when I was running the 3rd lap around 22-23 mins,the sole of the shoe broke and hanged down, I stopped inmediately to fix the problem, but could not broke the sole so call it a day and ride one lap and rode from the conservatory to here in my friends bike. I had several years without riding a bike, oh well, bad luck!! I was feeling pretty good when that happened! Have a great night!
miércoles, 2 de enero de 2013
Yesterday was doing my interval workout in the afternoon, but after my nap, felt pretty tired and some muscles werea bit sore and stiff, so I decided to move it to this morning. This morning after a late night ( went to bed at 12:30 a.m.) was up at 5:00 a.m. since I have to be earlier at work for a meeting(....) was out with my brother at 5:30 a.m. to the conservatory and I was already having GI problems, but during the run was not a problem, was not feeling bad so after 17 mins warm up I did 8 x 1 min faster than 5k pace for sure,maybe 3k pace, was going to do 10 repeats, but by 6 I was feeling tired so I call it a day , no need to push to the pain threshold this early in the season and year. Did 16 mins cool down for a total of 48:44 for 8.5k. Felt good, but I would have liked to feel better during the intervals. Its only 6:29 a.m. and I already posted and ran Have a great day!