miércoles, 31 de julio de 2013

Back again

On Sunday and Monday I got the flu and hit me somewhat hard, I dont like to run sick because I feel worse after the run, so I skipped both days. On Tuesday I had no enough water so could not run. This morning I was back on it, I woke up at 5:30 a.m. and I was out to the conservatory to do 8.5k at 6:20 a.m., but cutting it short if I felt bad. I felt heavy and not pretty good since the beginning and never loosened it up, got to the conservatory in 7:52, then did 5 laps in 6:14,6:17,6:10,6:33,6:13, then back home to do 7.5k total in 46:38, every lap was slow but its good to run like that once in a while especially when you dont feel good ran with a fellow runner from the mirador for 2 laps or so. At least I could run today and hopefully will be back at it full force! Have a great day!

sábado, 27 de julio de 2013

Dawn easy run

Yesterday I left the running to the afternoon and as always it did not happen as life always gets in the way. Definetely, predawn running is the way to go in today´s society. This morning was up before 5 a.m. but surfed the internet for a while and headed out at 6:20 a.m. to the conservatory, again the felt pretty fresh since nothing to recover from, I need to do hard workouts soon, did 6 laps in the conservatory in 6:11,6:03,5:55,5:56,5:52,5:43, finished the 8.5k in 50:36.Felt great out there, I dont know how I exchange this feeling for sleeping a bit more in the predawn, something to think about when you are dead sleepy!! Have a great Saturday folks!

jueves, 25 de julio de 2013

Back on the predawn train

On Tuesday rest due to lazyness in the predawn, yesterday I got up to run, but I had a strong stomachache so skipped, wanted to run after work but life got in the way, I was fed up of all those things and I have gotten a nice fitness to let it dissapear so I woke up at 5:15 a.m. today and I was out to the conservatory at 6:00 a.m. feeling sleepy, but after 8 mins I felt pretty good and did 6 laps to the conservatory in 6:11,6:07,5:59,5:44,5:16,5:30, well in the last 2 laps I really increased pace because my brother´s friend joined me again for the last 2 laps and as I slowed him down last week because I was doing a recovery run( I am faster than him at races), I did not want him to slow down again so I sped up, but I gapped him in the first 200s of my acceleration, never looked back and never saw him again, oh well! I think that my fitness is not lost in this crappy week of running, I am happy to be back and I felt excellent at the end, I just love to find that groove of flying through the ground, finieshed the 8.5k in 49:26, last mile was close to 8 mins. First half was in 26:30, second half in 22:56. The weather was hot but much more tolearable than other times of the day. Happy to be back to the predawn train and I hopefully will stay doing my weekly stress workouts! Have a nice one!

lunes, 22 de julio de 2013

Night Zero zapper

Did not run Friday, Saturday or Sunday. On Friday woke up feeling a bit sick so I skipped on Saturday and Sunday could not fit the run in because it was predawn or DNR given the sun at other times of the day and the commitments in the afternoon/ night, so for me these days is predawn or DNR. I was dissapointed too because when I rested on Friday I screw my weekly total, anyway Today I was back to stay again. This morning did not run, but could find a window when I got home at 7:00 p.m. to do a short run, 3 laps to the conservatory in 6:05,6:00,5:55 to finish up 5.5k in 32:48. Felt fresh and excellent, the only problem was the stomach problems, these days served as rest more than anything, you can really absorb the hard training for the past couple of months, but it avoid you to accumulate more training to improve, thats why consistency is important! Felt great and happy to be back! tomorrow is a predawn run!

jueves, 18 de julio de 2013

Dawn recovery run

This morning woke up at 5:30 a.m. very sleepy again eventhough I went to bed at 10:30 p.m. which is early for me. Was not going to skip it but boy it was hard! I finally got out at 6:10 a.m. to the conservatory without a watch and as soon as I started felt tired, the first 400s felt like a mile, but then I got into a groove and could run decent till the halfway, then things started to get better and better until felt good. Did 6 laps in the conservatory at an easy pace without a watch. The weather was hot and humid, I was soaked at the end. 8.5k total. Have a great day!

miércoles, 17 de julio de 2013

Predawn tempo run

This morning I was up at 5:15 a.m. very sleepy, never thought of skipping though, but I was very unconfortable, dont like to be so sleepy, I hope it gets easier. I went out to the mirador with my brother to do my tempo run and warmed up 3k to the mirador, stretched a bit and the 5k tempo started, splits per km were 4:45,4:46, 2:22(500s),half in 11:54, turned around, 2:23(500s),4:37,4:43 to finish up the 5k in 23:39 and negative split by 9 seconds. I was very happy today because I felt pretty good out there, I felt very controlled and good the whole way, the only problem is that I could not run much faster, but felt really good. The first half was a breeze and even chatted a bit with my brother, but in the second half just had to kept focus. 3k cool down to finish up 11k total for the day. On the cool down I felt really bad, felt dehydrated, weak and very thristy. It seems that the 12 hours at work yesterday affected, and the fact that I did not eat very good yesterday. Happy with this workout though! Have a great day!

martes, 16 de julio de 2013

Zero zapper predawn slow run

Yesterday was the planned day off. This morning I was up at 5:15 a.m. since I am back to work and need to be there by 8 a.m., so I went out to the conservatory at 5:40 a.m. to do an easy anticipation run, I felt fresh and rested, ran with the watch on time of day and did 6 laps to the conservatory, around 3.5 of those laps were with my brother´s friend, I think I slowed him down and I sped up when He joined me to run, it seems that I was running super slow this morning, maybe because this is my first predawn easy run in 2-3 weeks. Did 51:52 for 8.5k, thought that I was running around 49-50 mins. All in all felt good and rested. The weather was decent. Have a great day!

domingo, 14 de julio de 2013

Longer run :13k

This morning slept in and did not have the motivation to run to be honest, as in the past 3 days,but I was going to do it anyway, I am focused in my training and missing a day would mess with my head. At 9:30 a.m. with the sun shining hard and the humidity hight, I decided to go the conservatory for this one and do 10 laps there and when I get home I would run 3 more mins to complete the 13k that I wanted to do today. I took the splits each lap to entertain a bit and to see how slow or fast I was running. the laps (kms) were 6:09,6:04,6:00,6:00,5:59,6:00,6:00,6:02,6:02,5:58, did 12.5k in 75:29, then did 3 more mins to finish up the run in 78:32 and complete the 13k. I felt pretty confortable till the 50 mins, then I started to get thirsty, I was feeling great cardiovasculary but the lack of water kills me. I just reminded myself today that it was time on feet instead of pace. The pace was easy and was holding back a lot, I did a hard workout yesterday so did not want to over do it, but to do my long run nonetheless. This was a good week of training outside of the missed day on Tuesday because of the hard rain. Have a great Sunday!

sábado, 13 de julio de 2013

Fartlek :90 seconds repeats

This morning I wanted to go to the mirador to do 400s intervals, I slept in, but felt pretty guily and would feel like s"·$·"t if I would not have gotten my intervals in, so at 8:40 a.m.( too late with the sun shining) I decided to go to the conservatory and do a fartlek in the flat part, the intervals would be 90 seconds, so afer 18 mins or so warming up, stretched a bit and then did 8 x 90 seconds with 90 seconds rest(jogging), this workout was very hard , and the repeats 2,4,6,8, the first 100s were slighty uphill so no easy at any point, at the end of each repeat I was huffing and puffing hard, even wanted to do 10, but after they 8th one I was done and had to put my hands on my knees, was very tired out there, but put in a great effort, glad I did not do more reps then I would have raced the workout instead of training to race, but to be honest this workout tired me more than the 5k race of last Saturday, hech this one was in the sun at a much faster pace with only 90 second rest, and at the end of 90 seconds rest, my heart still wanted to go out of my chest, oh well! that is training hard!! I was running out of time so I could only cool down around 11 mins, generally I would cooldown 20 mins or so. Definitely a good workout! Have a great Saturday!!

viernes, 12 de julio de 2013

Easy afternoon run with brother

I ran today in the afternoon at 5:30 p.m., these days are going to end since I get back to work on Monday, so predawn running or night running those days, I hope to really keep my running schedule going and this consistency going,, I ll do my best. I went out to the conservatory and when I was getting there by brother passed me like a bat, then We ran together for the rest of the run, We did 6 laps there in 6:09,6:04,5:54,5:54,5:50,5:48 to finish the 8.5k in 50:31, He did 48:30, given that He went out 2 mins behind. I felt much better today than yesterday no pains or niggles today, I just cruising along easy peacy, and as the run went by i felt better and better. I took it easy since I want to do intervals tomorrow morning. Have a great evening!

jueves, 11 de julio de 2013

These are images of the cocuyos 5k race past Saturday!

Morning watchless recovery run

This morning I headed out at 8:00 a.m. to the conservatory without a watch to do my recovery run, heck, as soon as I started I felt really tired and mega tight, the outside part of the calves were really tight, that bothered me the first half(3 laps in the conservatory) of the run, then it kind of loosened up but I never felt great and it really felt like a long run instead of a recovery run. I just did 6 laps to the conservatory and back home for a total of 8.5k untimed. The heat and humidity were a mess and it was cloudy. I dont know if the tighness was due to the fact that I ran in my brother´s shoes today because mine were soaked from yesterday storm, or it was the AT run that I did yesterday during the rain, what I know is that the rain has to do with that. Happy to have gotten my running in though! Have a great day!

miércoles, 10 de julio de 2013

Morning Aerobic threshold run

Monday was a planned rest day, yesterday did not. Yesterday I left the run to the afternoon and when I got dressed started raining pretty hard, just knew about a strong storm entering the country, so could not run yesterday and I was pretty pissed off. This morning wanted to do 400s repeats but I did not sleep well and the left arm was hurting me dont know why, I woke up at 6:30 a.m. and was very cloudy, I just decided to do just one workut this week and to take it as a recovery week, heck, I missed yesterday anyway! When I went to the conservatory at 7:00 a.m. I was feeling pretty good and after one lap I decided to do a progression run or aerobic threshold run( Marathon- half marathon race pace) to lie to myself that I ran somewhat hard today and to do my normal 2 workouts per week, it worked perfectly as the legs are still tired from the race given the lactate is still accumulated in my legs, did 5 laps in at Marathon -half marathon pace in 5:16,5:10,5:02,4:57,4:58, wanted to do more, but the legs were feeling the burn already, I was not fully recovered very well from the race. Another thing is that in the conservatory splits are way slower because of the 2 hills each lap, in the mirador that wold have been faster and easier. After the 5 fast laps I did 2 easy laps, so 8 laps total for a total of 10.5k. Just timed the 5 aerobic threshold laps. I felt good but at the same time tired, the pace was not difficult to hold, but needed to stay focused to maintain. I am happy that I did not take it and push things a bit, so on Saturday I ll do my 400s. In the last 2 laps started pouring pretty hard and I was soaked at the end, even I stretched in the rain, I felt like a kid again and I am very greatful that I could feel that sense of victory!! Have a great day!

domingo, 7 de julio de 2013

Longer run :13k+

This morning considered to rest after yesterday´s afternoon race, but then I told to myself that I dont rest after stress workouts and that race was pretty much that a hard workout and nothing more, no the olympics, so I left the pus!"$ness behind and start working, at 7:40 a.m. I headed to the mirador wanting to run 12-13k, I felt sore when I started but after a few mins felt great and everyting clicked, within the first km I had problems with some dogs so I stopped a couple of times there, when I reached the mirador I was feeling pretty good and decided to do 13k, in the 10k I bought a water bottle since I was feeling a bit tired there, and after 13k ran around 2 more mins to make up the time lost with those dogs.I wore my watch but those dogs made me to lose track of time but I did 80 mins total time. Felt good but a bit tired in the last few kms, felt strong, was soaked at the end, it seemed that I jumped into a pool! Great way to finish a good week of training and I love the consistency that I have had in the last month!! Tomorrow is a planned rest day! Have a great Sunday!

sábado, 6 de julio de 2013

Cocuyos 5k race

This afternoon I raced the Cocuos 5k race at 6:00 p.m. ,this was my first race of the year, I was a bit insecure about my time, but I wanted to run 22:30 or less or at least race sub 23. I did 22:45, I did not race with a watch so no idea of splits, just ran hard the whole way. The weather was decent, I think I could have run faster, but I have not found the pace that I need to go out,need more races to figure this out, I sprinted hard in the last 100s without losing form though, passed around 3-4 people in the last 200s. Feel satisfied, but lots of work need to be done. Warmed up 2k before the race and cooled down 2 more kms inmediately afte r the race with my brother. Wanted to run more, but just leave it at that, tomorrow I ll do a longer run!! Have a great night!!

viernes, 5 de julio de 2013

Easy afternoon shakeout with brother

This afternoon at 6:00 p.m. headed out with my brother to the conservatory to do a 7.5 shakeout before tomorrow´s race, We did 5 laps to the conservatory and I carried no watch, but He took the time. We started pretty slow, but then I told to myself that running that slow would detriment our performance tomorrow, its better to run at normal pace, Dont We run at normal pace the day before a stress workout, well, tomorrow is the same, its just a 5k, not a half marathon or marathon where all the energy must be saved. Doing non-normal things would cause more pressure. We did 7.5k in 45:47, still slow, but the stride was not that sloppy like We started. The weather was great!! Have a great night!

jueves, 4 de julio de 2013

Easy afternoon recovery run

Decided to do the run in the afternoon today. At 5:50 p.m. went out to the conservatory without a watch and did 6 laps there very easy to recover from yesterday´s workout and to save something for Saturday´s 5k race. The first 3 laps were alone, the following 2 were with my brother and the last lap by my own again. I felt better and better as the run went by, the effort and pace were low, but I just trying to get the supercompensation to digest the stress workout yesterday. Near the end of the run the back part of the right knee( what is bothering me in the last few days) bothered me a bit, but no biggies so far. Hope that thing behaves!! Have a great night all!

miércoles, 3 de julio de 2013

Intervals: 800s & 400s

This morning was up early at 5:30 a.m. debated to leave the workout for the afternoon, no way, in the afternoon life gets in the way and this workout is very important.So I headed out to the mirador park at 6:35 a.m., warmed up 3k to get there and then stretched a bit.Then I had planned to do 4 x 800s and 2 x 400s, if I felt good add to that 2 x 200s but the 200s did not happen today. So did the 800s in 3:21,3:22,3:18.3:19, all with 400s rest, after the first one, I decided to not look at the watch till the end of the repeat, that worked very well, since I ran with no pressure during the intervals, I just focused on effort, breathing and form, after the 800s jogged for 3 mins and did 2 x 400s in 90 and 97, after that 97 I decided to call it a day since I was very very tired!! then did 3k cool down for a total of 11.8k, so a long day for me!! I felt great after the workout and very satisfied, its incredible how you feel after a hard workout!! Have a great day!

martes, 2 de julio de 2013

Anticipation afternoon run

Yesterday was my planned day off, not so a day off since I lasted 3 hour cleaning part of the house. This afternoon headed out to the conservatory at 4:40 p.m. to do an easy run in preparation to my tomorrow morning intervals, not sure what intervals I am going to do tomorrow. This afternoon went to the conservatory and did 6 laps with the watch on time of day, felt bloated at the beginning, but after halfway I started feeling better and better till loosened completely. Finished the 8.5k in 51:08, thought that I was going a lot faster, but no biggie, its just an easy run. Felt strong and the weather was cloudy and good the whole run. Have a great night!