martes, 31 de marzo de 2015

Evening watchless zero zapper

Yesterday I took the day off.

Today headed out at 5:40 p.m. or so to the conservatory and did 6 laps watchless, 5 of these laps were with Jose, He is improving a lot, He can keep my pace without problem. I have to admit that We competed a little bit today especially when after the 3rd lap a guy passed us quicky and I increased my effort so that We did not lose contact, after a couple of laps We caught him, and He was very kind, We chatted a bit , His name is Roalbert, very entusiastic person. When We formed the pack the pace increased even more, and in the last 300s( of our run), Jose and Roalbert built a gap on me , I was huffing and puffing a little bit, but then take the final big downhill and put a big surge and passed both of them like if they were walking, after finishing the downhill, took advantage of the last 100s and did my final sprint. I won I guess. Total was 7.5k or so, dont know the time of splits because I was running watchless, but the effort was steady state in the last couple of laps and very hard in the last quarter. Not the smartest thing to do, but I am feeling more confortable running at those paces and since I am only accelerating at the end of my run, that does not leave me tired at all for the next day. I am feeling in very good shape, but need to run a bit more. The weather was good today.

Have a great Tuesday!

domingo, 29 de marzo de 2015

Good evening run to cap off the week

Today I headed out at 5:30 p.m. to the conservatory, and did 7 laps watchless there feeling pretty good, especially as the run passed by. Jose was there and took my time for the last 5 laps, 5:40,5:53,5:34,5:32 , in the last lap I increased a bit the effort , but the increase in pace was in the last downhill and in the home stretch. I did 4:51 for that lap, felt relaxed and strong the whole way, I am really liking to run by effort. Did around 8.5k feeling awesome. In the first couple of days of running watchless I felt a bit lost, but now I feel a lot better in tune with my body and how its feeling. 6 days of running this week, very happy about that, body is feeling very good ( I did say that :)).

Have a great Sunday!

sábado, 28 de marzo de 2015

Great Easy evening run

I went out today running at 6:05 p.m. or so, Headed out without a watch to the conservatory and just ran easy, from the get go felt strong and very good, and that feeling continued throughout the run, good news, since in the last couple of days I started feeling like sh#$t, did 7 laps to the conservatory, was going to do 6, but after feeling that good and a guy in my tail about to pass me, I just decided to do one more lap. I ran watchless, but yelled at Jose so that He could took my time for the last 3 laps, were in 5:44,5:58,4:59 for a total of 16:43(just knew that at the end). In the last before the last one,I just ran easier so that the guy could catch me and just We could just race in the last lap, He never did and with around 400s to go, I just threw in a big surge (hence the fast split) and built a gap of more than 100s. Felt really good today, but as soon as I sped up I felt terrible, I cant manage those fast paces yet, I need more efforts like that. Running easy I just felt real good. Its great to run by effort. I did around 8.5k total. The weather was really good!!

Have a great Saturday!

viernes, 27 de marzo de 2015

Nice evening run

Today I went out running at 6:10 p.m. and did 8 laps in the conservatory without a watch, dont know the pace, but started out very easy on purpose because I was a bit sore due to the crazyness of Wednesday. Felt out of a groove for the first 3 laps , then got into a groove and felt more confortable, I felt great after the 5th lap. I was going to do 6 laps, but given that I felt so great I decided to add a couple. Ran with Jose for around 2 laps, then He stayed back because I was running stronger at that point and his knee was hurting. Was running pretty good in the last 2 laps and felt great in those laps. The weather was hot!! Around 9.4k total.

Have a great  Friday!

miércoles, 25 de marzo de 2015

Watchless Evening Steady state run

I went out running at 6:03 p.m. today without a watch, I went out at a good clip and got to the conservatory at a good clip as well, then I did 6 laps, the pace was not very fast in my opinion, but the effort was medium to hard at times, I just followed an old guy that often pass me and leave in the dust, today I kept with him for one lap,but I think He was waiting for me or warming up, because as soon as another guy came in the picture they both sped up and left me in the dust, I dont know about pace but the legs were heavy and the breathing was fast, I just wanted to finish, I did around 7.3-7.5k, and finished tired( not hands in the knees) but the legs were like trucks. I am very dissapointed with my actual shape and the excess of weight, I run very good at an easy effort, but whenever I try to speed up I become undone. I ll have to practice those fast effort runs more often, if I want to challenge that all guy for more laps with him. I am a bit ashamed, but all in all I am happy that I ran and get my running in. I just ran free.

Have a great night everyone! Maybe I ll rest tomorrow, but maybe not We will see!

martes, 24 de marzo de 2015

Watchless run in the morning sun

Today I headed out running at 8:50 a.m., the hot was shining very hard, but when I went out I felt good and remained that way till about 2-3k, then started feeling a bit flat,I did 5 laps in the conservatory, and in the last lap I included 4 x 100s pick ups, loosened it up a bit and felt better. Anyways, never recovered much between workbouts and in the last km was running pretty easy because I was unable to recovery properly. That is the thing about running by effort/without a watch, you are always paying attention to the body. It seems that worroying for my lap splits made neglect the signals that my body was giving me. I am in bad shape since I am using a lot of time to recovery between fast strides. All in all, glad that I ran again and that I have been consistent.

Need to keep incorporating short fast stuff with slower longer stuff. I am going to run sub 24 mins in 5k On May.

7.5k total watchless.

Have a great day everyone!

lunes, 23 de marzo de 2015

Hot watchless morning run

Today I headed out at 8:45 a.m. to the conservatory, it was too hot already at that time. I just went out without the watch and felt tired from the get go, maybe the pick ups that I did yesterday in the last 500s of the run caught up to me. I just run at an easy pace and cruised. After the half way I just felt better, but not great. In this run as I was on survival mode the whole way. I ran watchess and  I will continue that way for some time. I just want to re learn to run by effort. Tracking every lap of the conservatory was driving me crazy. Today the pace was slow, but that was all my body had in store for today, maybe if I would have worn a watch, I would have demotivated myself with the slow pace.7.5k total untimed.

The same applies to racing. I dont wear a watch during races anyway

Have a great start of the week everyone!

domingo, 22 de marzo de 2015

Pure fun watchless run

I have been thinking that I have became too obsessive with lap splits in the conservatory and at the time that I got there, etc. I have decided to train watchless for some time( maybe months) and let the pace come to me instead of myself obsessing to run sub 6 mins laps over there. Today I just went out watchless and ran easy for 5 laps and got back home, felt great and liberated. Running felt like a joy game and I love that!! Have been said that, I am not saying that I ll just train at a turtle pace of the time, in fact, I want to get creative and run pure fartleks and some informal tempos, that should help a lot with my fitness. The weather was very hot, but I enjoyed the run too much to worry about that! Did 7.5k untimed.

If this afternoon´s game finish early, I might go out for another run. I am 192 pounds, so in the last month I have not lost any weight, I have not decreased the intake amount to be honest.

Have a great Sunday everyone!!

viernes, 20 de marzo de 2015

Morning slog with father

Yesterday I took the day "off", I said "off" because when I went to the conservatory to relax, I did 3 laps (3 kms) with a spanish friend, but the pace was much quicker than I would have liked, When I finished the 3rd lap, He was going to do one more lap at an even faster pace, I called it a day, because that was my rest day, not  a day where I could race informally.

This morning at 8:45 a.m. I told my father to run, He was not into it but accepted anyway, We did 5 laps clockwise, I always do laps there counterclockwise, but my father likes to do them clockwise, so I agreed with him today. Got there in 7:33, I was ahead of my father , but soon after, He caught me, laps were 6:28,6:25,6:27,6:06,6:00. In the last couple of laps I was running alone, because my father fell back and I decided to run at my normal pace. I have to admit that I was more tired than I would have liked. Anyway finished the 7.5k in 46:41, my father was around 40 seconds back.  Slower than planned, but much better than a no run.

In regards to Sunday´s race I dont know if I ll race it. You know, with the news of this week, I dont feel too motivated, but if they are registering  this afternoon in the park, I might register. Read somewhere that the Conservatory park (parque iberoamerica) was going to be one of the registering points for the race.

Have a great Friday everyone!

miércoles, 18 de marzo de 2015

Nothing is going to break me

As I said yesterday night I am unemployed, but I decided to really be strong and dont let that affect my goals and dreams, I am not going to lie in bed complaining and being a pussy about it, instead I went out running and try to improve my fitness and health the best that I can, the bank took me a lot of time and I gained significant amount of weight and I want to lose it now. I will work hard looking for a job, but also will take advantage of the free time to focus on myself, my development and improvement.

I dont know what has happened to me but from last year I am much more stronger emotionally, have bigger goals and bigger ambitions, have learned from my past mistakes. To sums things up, I am a much better version of myself in my way of thinking and my ambition. I know that this is an opportunity to find a better job opportunity, or I can make something in the process( some ideas, some entrepeneurship), I ll find a way to do it.

Leaders find a way and losers find an excuse. I am trying to see it as an opportunity instead of a tragedy.  Everything will be fine and I ll be very fine. I just need to be patient.

Into the run. Went out at 8:15 a.m. to the conservatory in 7:20, much faster than I thought, I was feeling heavier, so I slowed down a bit. Did 5 laps in 6:09,6:00,5:55,5:58,5:52 and went back home in 6:29. 7.5k total in 44:17.

I am going to the conservatory this afternoon as well, not sure if I ll run, but I ll just relax and get my mind a little busy, doing what I love the most (exercising).

Have a great day!

martes, 17 de marzo de 2015

Catching up

I rested on Thursday, Friday and Saturday, On Thursday the rest was planned, on Friday life got in the way and Saturday as well.

On Sunday I did a shortie run in the conservatory, 4 laps in 6:04,6:03,5:48,5:48, ,32 mins total run.
4 runs for that week.

Monday felt fresh so went out to the conservatory in 7:20, then did 6 laps in 5:49,5:37,5:37,5:27,5:26,5:, completed 41:10.

Today I recieved a not pleasant news from work, I got off at 7:25p.m. but needed to decompress and to throw away all the tension and anger,got out to the conservatory at 7:55p.m. did 32 something minutes, got there in 7:27, then did 4 laps in 6:17,6:15,6:07,5:57, splits were not important today, I just wanted to run easy and think!

From Today´s on I no longer work in Popular Bank (Banco Popular Dominicano), I am greatful with all the friends that I met there  and the things that I learned there. Its time to move on and start looking for a job right now. God is with me!

I am a bit depressed, but I am amazed with the emotional strength that I have gotten through the past year, that strength will help me to push towards my goals and dreams and start another page in my life.

Have a great night everyone!!

The game is only beginning!!

miércoles, 11 de marzo de 2015

Evening hour run

I left work earlier than planned and I was on my way to my run at 6:37 p.m. I got out to do the usual 45 mins, but I remembered when I had around 38 mins, I was feeling much better than when I started so I decided to add an extra lap to make it close to 50 mins, after the extra lap I decided to finish up the hour.I dont remember the last time I did 60 mins or longer, I felt real good, I did 9 laps to the conservatory with a great atmosphere with pretty women and good music, a lot of people exercising. My father was there also, its rare to see my father at that time, I think I had not seen my father running this late in the afternoon. He was pleased with the good menu there:)

Laps were 5:54,5:53,5:51,5:48,5:44,5:41,5:39,5:36,5:31. The last 3 laps were the fastest and I started the run faster than normal, that was because Jose and Gian joined me on this one and they left me in the dust, but they only did 1 lap and I did 9. Felt really good and strong, felt like a runner again!!

Have a great night everyone!

martes, 10 de marzo de 2015

Good night run

Today I got from work later than planned and went out to the conservatory at 7:20 p.m., I did 6 laps there, got there in 7:34, then did 6 laps between 6:08 to start and the last couple in 5:42 and 5:41. I did a couple of laps with female runner and I encouraged her when I felt that She was struggling, then asked her name (Xiomary was her name) when She stopped, then continued my way and increase a bit the pace. To be honest I thought that I was running much slower at the end.It seems that when I am with company faster paces seem easier. Completed the 45 mins, so around 7.8k or so. The weather was good.

Have a great night!

lunes, 9 de marzo de 2015

Zapping the zero

I was off from work today and I headed out to the conservatory at 5:20 p.m. with my father, but I lost contact with him after going up the uphill , I got to the conservatory in 7:25, then did 6 laps in 6:05,5:59,5:51, then joined Jose for 3 more laps in 6:00,5:51,5:37, completed the 45 mins. Then after a while my father insisted to do one more lap with him, I accepted but did not time it, when I was finishing that lap , my friend Gian also invited me for another lap so I accepted but I told her right off the bat that it was not going to be like that 4:18 from last week, We took it easy. So in total I did around 10k. Good day of training and good day of chit chating afterward, got home at 8:30 p.m. The weather was decent.

Have  a great night all!

domingo, 8 de marzo de 2015

Catching up

On Thursday I did not get my run in because I had a commitment after work and could not run (ha! I could have gotten my run in in the predawn but did not happen).

On Friday after work I got to the conservatory at 7:00 p.m.  and did 40 mins there, the plan was to do 45 mins, but in around 39 mins a strong stich in the somatch hit me up and I had to call it a day. Did 5 laps there in 6:12,6:14,6:23,6:03,5:51. In lap 2 and 3 I was just encouraging a woman that was huffing and puffing and I did not want to run alone, anway in the 4th lap She stayed back and never say her again, so I sped up to my normal pace( hence the increase in speed), felt very confortable there. The thing that really was not that confortable was that I had to stop suddenly due to the stitch.

On Saturday I could not run in the afternoon and in the morning did not wake up .

Today  I decided to run in the morning since I am visiting a friend´s house today. At 8:45 a.m. I headed out to the conservatory and got there in 7:27 feeling pretty strong and confortable, then in the first lap that was 6:00 I caught a master runner that I did not know but He was dressing like a runner and had a Public marathon shirt so I assummed that it was a legal runner( not a wanna be lol), He wanted to compete because when I passed him, He passed me back and We remained that way till the half of the last lap, I did 5 laps there in 6:00,5:48,5:37,5:26,5:19, as you can see in the splits that guy was really running faster each lap since I kind of sitted back 10-20m back, in the last lap I tried to be more aggresive, but He was speeding , but a friend of his started talking to him and He did not understood so He turned back to listen what the other friend had to say, in that moment I did my pass, and that was the last lap, when I headed out the conservatory I took a glance  and He was around 50m back so He really did an effort to keep the gap in all those laps, I was just kind of cruising, but if He kept increasing that pace, I would likely huff and puff myself lol, anyways!! those paces are easy paces and will take you anywhere during races, but thats all I have got for now. 7.5k total in 42:36.

The last 3 weeks I have runs 4 times per week which is good for general fitness, but wont take me anywhere in terms of racing times. I really enjoyed today´s, Its hard to run alone running in circles( well not that circle), that little competition really make time go faster,

Thre is a 5k in 2 months( the day before Gatorade 10k) that I want to perform well in, but I want to run the 10k as well, We will see!! I need to start adding faster stuff to my training and luckily increase the frecuency to 6 times per week of running.

Have a great Sunday everyone!

miércoles, 4 de marzo de 2015

Short run with a fast km

As I said in my previous post I ran today at 5:00 p.m. because I was off from work today. When I went out it was very hot and felt very full,  I had not digested food yet eventhough I ate at 12:20 p.m. the run was a struggle to be honest. Did 4 laps in the conservatory in 6:09,6:08.6.19,6:15, the last 3 laps were with  Jose. The stomach was very upset, I finish the run in 33 mins. Then after around 1.5 hours later another guy called Gian that I met several days ago, came to us and invitus to do a lap to warm up before the body weight exercises. That mas is fast, He got out very fast and I had to work hard to keep his pace, Jose and him built a gap on me and at the top of the last hill (within 500s) I sped up hard to match Gian, then We ran head to head to around 150s to go that was when I sprinted all out and beated him, did that km in 4:18, that felt much faster than that, I was dead and started caughing very hard for around 30 mins after that, if you dont use you lose it and that was what I exprienced for not training at fast paces. I could not do any strength exercises just watch them do it and caugh a lot.

I need to work on my speed and v02max, it seems that those are very low.

Have a great humpday!

Zapping the zero

On Monday I just got out of work too late and was feeling weak because as I said earlier maybe a food that I took in did not set me well. In fact, I went to bed that night at 9:10 p.m. which is extremely early for me.

Yesterday I got out from work too late too, but I decided to get the run in anyways, I headed out to the conservatory at 7:40  p.m., got the conservatory in 7:29, was feeling very good and fresh, then did 4 laps there in 6:03,6:00,5:47,5:35. To finish up 32 mins, so a short run but a much better than a no run at all. Then stayed there talking and laughing with a group of guys till around 9:10 p.m. so my day dont leave up too much free time. I felt very good yesterday, but my stomach bothered me at times.

I am off from work today and will go to the conservatory earlier today maybe 5 p.m. because I want to do some bodyweight exercises with the guys out there. Stay tuned for tonight´s post.

domingo, 1 de marzo de 2015

Short run to finish up the week

Well I could not run on Thurday, that day off drag Friday and Saturday as well, and almost skip today as well, but my friend Jose was on  his way to the park and since He counted on me, I decided to go out at 6:25 p.m.. To be honest in the first 2-3 mins I felt like s#%t, thought that I was going to collapse, then felt a bit better, but as soon as I got to the conservatory in 7:35( thought that I was going much slower), my stomach started cramping and I felt like a Sumo fighter, did 3 laps there in 6:11,6:10,6:05, the cramp was too big that I had to call it a day at 26:33, I was hoping to do one more lap to finish in 32 mins or so, but the stomach had other plans. I went to the bathroom around 3 times before going out and again during the run it bothered me again, so something that I ate must not have set me well. I felt really good in the legs and lungs so that was a bonus and definely that was better than a no run.

Hope you had a great Sunday!