domingo, 30 de junio de 2013

¨Long run¨:13k

This morning I was up at 6:00 a.m. but did not headed out until 7:10 a.m. headed out with my father to the mirador with the sun shining hard, I dropped him entering the Mirador park (2k), then I ran by my own till the 3.5k mark(6.5k) and back, so did 13k without looking at the watch, just running easy there. Did the 13k in 75:44. In the second half I did feel a lot looser and smooth than in the first half,felt pretty strong finishing the run, I just did a bit of water, but besides that I felt pretty strong. Need to increase those long runs 10+ miles. The last month has been pretty consistent for me, that is the way that I want it for a lot of time! Tomorrow is a planned rest day , I feel pretty motivated and dont wanna rest, but rest is just as important as training!! Have a great day!

sábado, 29 de junio de 2013

Tempo run :5k

This morning I felt much better from the hamstring and I was doing my planned 5k tempo. Warmed up to the mirador 3k with my brother and father, then stretched a bit and did the tempo in 23:45, the splits per km were 4:41,4:44,4:49,4:46,4:45. Halfway was in 11:48. Felt good and the pace felt pretty managable, but the breathing was faster than I would have liked especially in the second half, but I am glad that I did this threshold run and the hamstring is behaving well, then stopped to wait my brother for his 200s time trial, and then headed home to our 3k cool down, so around 11k total. This workouts are confidence builder!! I really love to train with this approach of year round workouts!! Have a great day!

viernes, 28 de junio de 2013

Friday afternoon stroll

This morning I was up with the pain in the hamstring and behing the knee, walking was difficult, so I opted for a short run in the afternoon or a completely rest day, forcing me to push the tempo run to tomorrow if everything turned out fine. This afternoon after cleaning,I decided to go for a run, it felt the right thing to do. At first I felt like crap, but in the second half estabilized my breathing and was running without tightness and without the hamstring disconfort( I was warmed up of course), as David Peters would say I did a no look, and just ran what felt easy, did 3 laps in the conservatory and was back home and did 5.5k total in 33:21, slower than I felt, but I was just testing the hamstring and I was fortunate to even go out running today!! Have a great night!

jueves, 27 de junio de 2013

Easy morning run

This morning was up at 5:30 a.m. surfed on the internet for a while and at 7:30 a.m. I headed out for my run. Yesterday I dont know if it was from Tuesday workout, or a bad position while sitting,but I hurt the back part of the knee( below the hamstring, I think that I pulled that muscle, I started limping on my run today, but then I warmed up and could run normally except for the hills where I could feel the pull. I went out to the conservatory and did 6 easy laps there, it seems that I found my normal training pace again which is sub 6 for the laps, the laps were in 6:04,5:59,5:57,5:45,5:50,5:50. for a total time of 50:20 for 8.5k, felt really good and fresh. No sun but the humidity was high since I was soaked at the end. I am going to try ibuprophen to release the pullness in my??, but I still have my tempo run planned for tomorrow! Have a great day!

miércoles, 26 de junio de 2013

Recovery run

This afternoon at 6:00 p.m. headed out to the conservatory to do my recovery run. Was going to do 6 laps there, but after 2 guys that did not look like runners passed me like They owned the road, I decided to add a lap and see if I could pass them back, of course without altering my easy effort and pace, did not work since they built a bigger lap on me, I was so pissed off and wished to be in a stress day today to give those guys a lesson. oh well!! at least I kept composure and respected my recovery run. The weather was nice and even poured several times during the run. Ran watchless for a total of 9.5k.

martes, 25 de junio de 2013

Afternoon 1 minute intervals

Yesterday was my planned day off. This morning did not have the motivation to go out, so I posponed my interval session to the afternoon. At 4:00 p.m. with the heat pretty high and the humidity doing its job, I headed out to the conservatory to do 10 x 1 minutes at 3k effort or so there, doing the repeats there, is not an easy feat, given the hills and turns, I warmed up around 18 mins, then started the repeats. The plan was to do first 5 repeats controlled and hammer in the second half of the workout, I started with the plan but in the first repeat the legs were fried already, I could not even lift the knees, so I gutted it out till the 8th repeat, after 8 x 1 mins , I just started the cool down that was around 22-23 more mins, did around 9.5k total. The weather was pretty hot, but I thought that I had control on it, dont know what was wrong, I just did not have it today, at least I stimulate the system somewhat and I had a good workout, was huffing and puffing hard in the last repeat, in the cool down felt better, but the legs when I tried to raise the knees to run fast, thew were fried. Have a great afternoon!

domingo, 23 de junio de 2013

Longer run :13k

This morning was up at 6:55 a.m. with the sun shining hard, I have to admit that I was intimated by it and I was not motivated to go out to my ¨long run´, I was doing it alone, since my father and brother are racing the Hispaniola half marathon this afternoon, I am going to be there watching, but I need to do my training to feel good about life:D,, I decided to go to the conservatory and do 10 laps there, 5 laps counterclock wise and 5 laps in the opposite way, that was what I did, in the first few laps I was kind of unconfortable mentally, counting laps to go, that messed with my head, then I was pissed off, because the laps ( kms) were run at 6:01 the majority of the run, the only laps that were sub 6 were the last 3, 5:56,5:56,5:54, I was very thirsty when I headed out off the conservatory, got home in 75:21 for 12.5k, then ran 3 more mins to complete the 13k, I was not feeling too tired, but I was very thirsty and only were 13k, that has been my problem with ¨long runs¨I get thirsty way too early in the run! Anyway! its done, slow! but I am happy with the way I felt !! Have a great Sunday!

sábado, 22 de junio de 2013

Morning recovery run

This morning was not very motivated to run, but I needed to do it so at 8:50 a.m. I went out to the conservatory to run at a ver easy pace without a watch, ran for 6 laps and then went home. Felt better as the run went by, and felt pretty easy, the bad thing is that I suffered GI problems early in the run, but fortunately it did not bother me later. The weather was decent!! 8.5k total without a watch!

viernes, 21 de junio de 2013

Dawn tempo run

Today is Tempo run day, so I woke up early at 5:30 a.m. and took my time to go out since from today till July 15th, I am off from work (vacation mode), so good news! At 6:20 a.m. I went out with my father to the mirador and warmed up 3k, then stretched a couple of mins and my 5k tempo started, I was a bit worried because I did not want to feel the way I did yesterday, did not do bad time wise, but the effort was higher than I would have liked at the end, splits per km were: 4:35,4:41,4;46,4:42,4:44. Half in 11:39 an finished the 5k in 23:28, so positive split by 8-10 seconds, I wanted to slow down a bit in the second half since I dont want to push pace on these runs, these runs are about to really learn to clear lactate and to run confortably hard, not to do time trials, but it was what it was!! 3k cool down for a total of 11k in around 62 mins. It seems that I am still somewhat weak from the stomach problems from Tuesday, since did not feel super strong there! Pst. my father kept going when I stopped stretching, then I catched him a mile later!!

jueves, 20 de junio de 2013

Dawn rainy recovery run

Yesterday I could not run because when I got up off bed, my stomach was feeling pretty bad, and then started feeling pretty weak throughout the day, after work too much rain so I decided to skip it. This morning was feeling much better, poured hard just before the rain, waited till 6:10 a.m. to go out, did 6 laps in the conservatory, felt great upper body, but the legs did not respond, when I thought that my legs were responding I just did a 6:10lap (1k), laps were 6:20,6:18,6:14,6:14,6:10,6:10 to finish the 8.5k in 52:54, felt good at the end, but dont know why I felt so fast and was running that slow, oh well!! that happens sometimes,!! glad it was on a recovery day so does not matter much! Have a great day!

martes, 18 de junio de 2013

Predawn intervals:1000m repeats

Yesterday was a planned off day. This morning was up at 5:00 a.m. and out the door at 5:21 a.m. , warmed up 3k to the mirador, then hit the porta potty, and then stretched briefly and We I was off 4 x 1k with around 500s recovery, splits were 4:11,4:13,4:12,4:11. The splits were pretty even, but I was huffing and puffing more than I would have liked. In the last repeat I did not look at 200s splits, felt the slower and one as fast as the first one, I was feeling pretty tired in the last one, stopped for 1 min to catch my breath, then started my 3k cool down home. Around 11.5k total work. Have a great Tuesday!

domingo, 16 de junio de 2013

Dawn longer run

This morning was up at 6:05 a.m. not sleepy at all, it seems that I am getting used to this predawn life. Today I did a longer run, its not a long run, but its a longer run for me compared to my average runs. At 6:50 a.m. I headed out with my father to the mirador, I had planned to do 12-13k depending on how I felt out there, I decided to do 13k, bu I basically did this run alone, I dropped my father 800 meters into the run, did not like that, that meant that I was going to run alone, it basically happened that way. At around 6k I met two uknown guys, I was preparing to pass and one of them started to racing me and built a gap, hey! I was just running easy recovering from my Friday workout and preparing for Tuesday´s workout, maybe We can race on Tuesday, but I ll give him the victory today since I was just cruising along, halfway was in 38:18 and I finished the run in 1:14:59. At 10k mark(58:20), I stopped briefly to buy a water bottle, it was too hot there and I was thirsty, so that water tasted really good and really recovered me, too humidity and heat these days!! but that wont stop me!!! Did 13k@ 74:59. Tomorrow is a rest day! The last 3 weeks have been great for me, I feel like I am training again, not just running along, but with a plan( intervals, tempos,longer runs, recovery runs,etc), that keeps me very motivated, and whatever people say about periodization is the best approach for peaking and all of that , workouts all year round its pretty fun and you feel confident and fit all year round. After all We are not olympians. Have a great Sunday!!

sábado, 15 de junio de 2013

Dawn recovery run with my father

This morning I was up at 5:30 a.m. and was out with my father to the mirador, I headed out watchless and dropped my father before the 2k mark, did 8k easy , I was tired and had to take it very easy, today´s recovery was harder than my yesterday´s tempo(Christian you know what I mean). I am glad that I got this done, tomorrow will be a longer run! Have a great day!

viernes, 14 de junio de 2013

Dawn tempo run :5k

This morning was up at 5:15 a.m. after going to bed at 1 a.m. watching ¨man of steel¨ the movie, but I am so focused in my training that waking up today was not a big problem, would have liked a bit more sleep though. At 5:45 a.m. I warmed up to the conservatory 3k untimed to the mirador, stretched a bit and the 5k tempo started, splits were 4:43,4:47,half in 11:52, 3rd km in 4:46, the last 2k just was feeling good and did 4:42 for the last 2k finishing the 5k in 23:40. Felt pretty good eventhough in the warm up did not feel pretty good, that pace did not feel that hard and I felt pretty good in the second half. Happy with the time but effort is the most important thing so I think I accomplish the goal today. 3k cool down to home to do 11k total. Have a great day!

jueves, 13 de junio de 2013

Dawn easy run in the conservatory

This morning was up at 5:30 a.m. wanting to get some more sleep, but later in the day I just cant run, so I just got up and went out at 6:10 a.m. to the conservatory and did 6 laps easy there, splits were 6:11,6:06,6:00,5:58,5:52,5:20. That 5:20 was not that planned but the most interesting thing of the run was a guy who I passed him easily in the past, passed me today and stayed ahead for 3-4 laps, but He was struggling, I was just trying to recover from Tuesday intervals and getting ready for tomorrow´s tempo, but in the last lap I decided to catch him (I was running about 20-30m behind), then I was head to head with him I yelled ¨lets go!! then He surged again and built a gap, then I catched him again and did the same thing for 2 more times, then He sped up and it was time for me to leave the conservatory and go home, I am happy because I like motivating others, He was hurting bad when I yelled lets go¨so I just wanted to give him a boost of energy, I think I did that!! then just cruised home and did 8.5k total in 50:47. Felt good overall, tomorrow tempo run!! Have a great day!

miércoles, 12 de junio de 2013

Dawn recovery run

Forgot to mention in my yesterday´s post that Monday was a planned rest day. This morning was up at 5:30 a.m. and out at 6 a.m. I went out to the conservatory without a watch and ran easy for 6 laps, for the second lap on ran with my brother till I went out off the conservatory. Felt a bit tired at half way point, but then loosened up again, a bit tired from yesterday intervals, but for that are the recovery days. 8.5k total watchless!

martes, 11 de junio de 2013

Predawn intervals: 800s

This morning I was up at 5:00 a.m. very focused to do my workout, I am amazed how cna motivation drag you out of bed easily( well sort of). Was out to the mirador at 5:20 a.m. to do my intervals, I wanted to do 4 x 800s with 400s recovery. My stomach did not feel good at all in the first mile, but then it got better and better till normal, warmed up 3k in 19:37, very stiff and lazy at the beginning. Then the workout began 4 x 800s in 3:23,3:19,3:17,3:15, very happy with the splits, but the last 2 I wanted to keep them slower, no need to push things right now. But it was what it was, and I am happy the way I felt there, I really love stress workouts. Have a great day!!

domingo, 9 de junio de 2013

Morning Longer run

This morning slept in a bit and was out with my father to the mirador at 7:45 a.m. We went out to the 5.5k mark and back, so I did 11k today, first half in 33:30, second half in 30:59, only increased effort a bit in the second half, because in the first half was waiting for my father but He dropped back. I finished the 11k in 64:29 feeling pretty good and strong, thought that was going to feel more tired at the end, but felt pretty good, a bit thirsty but good. The weather cooperated. Have a great Sunday!! I have 2 weeks of consistent training with an interval and a tempo work, I hope to continue this training for several months to really ramp up fitness!!

sábado, 8 de junio de 2013

Dawn recovery run with my father

This morning was up at 5:30 a.m. was our with my father at 6:10 a.m. to the mirador , We did 8k easy without a watch, We were runing together till the 4k, after that I dropped him running at the same pace, He slowed down a lot, I felt pretty good and a bit tired from yesterday! Tomorrow is going to a longer run! Have a great Saturday!

viernes, 7 de junio de 2013

Dawn tempo run

This morning was up at 5:10 a.m. debating to do the tempo run this morning, I then thought very serious that I gotta do it now or the week will screw up! I got up and was out at 5:55 a.m. to the mirador. I warmed up 3k to the mirador,feeling a bit tired and had run the previous 2 days pretty easy, any way I was out and the first 200s were in 51 seconds, too fast, but felt somewhat slow, figured it out that I was not that bad, then slowed down a bit and wanted to run 4:50s for the km, 4 seconds per km faster than last week, oh well, could not slow down that much, the first km was 4:38, the second was in 4:45(9:23), the next in 4:45 (14:08), the last one in 4:42, did 18:50 for today´s 4k, 48 seconds faster than last week feeling much better, I just found a groove and kept at it, felt strong and the breathing was not that labored, I just looked smooth out there. Last week´s tempo had a lot of hills and was after a full day at work, but I just felt effortlessly there today!! then recovered 2-3 mins, and did 2 x 200s in 41,42. Then cooled down 3k to home, for a total of 10.6k, my longest run in quite a while! Have a great day!

jueves, 6 de junio de 2013

Predawn recovery run

This morning and after 11 hours post last run I was back to the conservatory at 6:10 a.m. did the same exact route as yesterday (6 laps there) but this time ran watchless, no reason to obsess about pace during easy runs, I just made sure that I was running easy,8.5k total. tomorrow I have a Tempo run, We will see if I can feel better than last Friday! Have a great day!!

miércoles, 5 de junio de 2013

Afterwork recovery run

This morning slept in, but did my recovery run after work. At 7:00 p.m. I went out to the conservatory at an easy pace to recovery from yesterday´s intervals, did 6 laps there in 6:10,6:00,6:00,5:58,5:59,5:56, so very easy effort there to finish up the 8.5k in 51:20. Felt pretty good and strong there, a bit tired after the 400s, but finished feeling pretty good and strong. The weather was a bit hot even at night!! Have a great night!

martes, 4 de junio de 2013

Predawn Short intervals: 400s

Yesterday was an off, wanted to do something after work but life got in the way. This morning I was determined to run an interval workout, was up at 5:10 a.m. and was out at 5:40 a.m. to the mirador with heavey GI problems, warmed up 3k in 19:12 dealing with the issue, then hit the porta potties there and solved the problem, then did 6 x 400s with 200s recovery, the splits were 1:35,1:34,1:34,1:35,1:32,1:33, was huffing and puffing there but I felt strong and was happy to have run that workout, cooled down home 3 more kms, for a total of 9.4k or so. Felt heavy and slow there, but that will have to improve overtime. Had not have a chance to post till now,have a great night!

domingo, 2 de junio de 2013

Another morning recovery run

This morning slept in because I went to bed pretty late(12:50 a.m.) was up at 8 something and was out a 9 a.m. to do my run in, I went out to the conservatory again running pretty easy. I am pretty beat up from the Friday tempo, the quads are pretty sore just like a I just raced. When I started running I did not feel that bad and not that tired, but I still ran pretty easy, did 6 laps in 6:10,6:05,6:01,6:01,5:56, dont know the last one and got here in 50:59 for 8.5k, I ll need to ramp up the mileage of the long runs. All in all felt good and fine. The humidity was not that high as yesterday! Have a great Sunday BTW, ran 6 times this week which is a plus for me, also tomorrow I am gonna have 1 month soda free, which is a record for me.

sábado, 1 de junio de 2013

Watchless morning recovery run

This morning was up at 6: a.m and was out 11 hours after my last run, I was tired of course, but I commited to go out without a watch and just run as easy as possible for the super compensation to occur from yesterday workout. Went out to the conservatory and did 5 laps there feeling tired, was very thristy by the end, I understand Christian High now that recovery runs can be harder than the actual stress workouts. All in all happy to have gotten my run!! Have a great Saturday!