miércoles, 30 de septiembre de 2015

Fast finish easy run

Yesterday I took the day off. I had been running for 6 days so it was time for a rest day.

Today at 6:20 p.m.  I went out to the conservatory and did 5 laps in the conservatory and some more to complete the 6.5k.

Splits per lap were :6:14,6:10,6:02,5:59,5:10. In the last lap I pushed the pace sometimes and I thought that sub 5 was a given, I had a surprise when I saw the time well above 5 mins. To be honest I am not race ready and I am not sure if I ll race on Saturday, the effort was just too high for that mediocre time. But I have not ruled out the possibility just yet.

Total time was 39:10 or so for around 6.5k.

I have not drinked soda for the past 2 days and I have been feeling good, but have dry mouth no matter how much water do I drink, I suspect that it is because my mouth is so used to that candy taste, that will have to finish because despite training 4-6 times per week on average, I have not lose a single pound and I know that the 700-1000 calories of soda per day has to do with that.

Lets see if I can pull that off for significant time to see a significant result in my weight, my overweight has caused to feel an easy pace from the past, feels like a mile race pace right now.

Anyways, I am greatful because I can run and can brave the elements on a regular basis, not a lot of people are so lucky, so We must be thankful for that!!

Thats all I got!

martes, 29 de septiembre de 2015

Yesterday´s Progressive easy run with fast finish

This run was from yesterday but I could not post.

So at 6:15 p.m. I went out with Jose, He was repairing me the computer so We started running together from home, We got to the conservatory in 7:40 and did 5 laps in 6:18,6:08,5:58,5:45,5:03. Although the pace was slow at the beginning I felt heavy and sluggish and never got into a groove, even my breathing was hard with that pace, but got progressively faster nonetheless even without wanting it.

Jose pushing the pace slightly at times did not help to my cause either. In the last lap I tried to run it entirely hard, but the legs were not feeling it, Jose sped up and built a gap, but pretty much did a medium stride to catch him, I did not want to be left in the dust once again, I sat in behing him, but could not make the pass, I just could not find another geat, till the final downhill where I passed him in the last moment( where I push the split button)after that point, I just jogged and passed me again, I just completed the 38:30 and what I think was 6.5k.

I am happy with that last lap, dont remember where I did a lap as fast as that, I need to do more of those, because in my last 5k race I averaged a pace faster than that, and no wat that I could maintain that pace for 5 straight laps right now, but I am not rested, in fact, I probably take the day off today, because I have not rested since last Tuesday.

I think another reason that I am feeling not at the top of my game during runs is because the heat, We are in October, but the heat is very strong and asfixiating!

I need to do something fast this week to build " confidence" before Saturday´s 5k that I want to do. Last lap yesterday was fast, but is not a confidence builder by any means.!!

Have a great week!

domingo, 27 de septiembre de 2015

Nice easy run

Given the last 2 days´s disasters I was hesitant to run, and considered taking the day off, but I am dedicated and wanted to do 6 runs again this week.

At 6:15 p.m. I headed out easy to the conservatory without a watch, the watch had been my worst enemy the last couple of days, so I opted for a nice easy watchless run.

I did 5 laps at an easy pace and felt better and better as the run went by, never pushed the pace and did not do strides because I wanted to recover very nice.

Not much to say other than I felt real good and very positive about the upcoming runs. These 36 hours of rest did really make a difference.

7.5k watchless!!

6 runs this week, love being consistent!! What I dont like is that the weight does not go down!!

Have a great End of week!

sábado, 26 de septiembre de 2015

Hitting the wall

Yesterday night I ran at 7:20 p.m. and the plan was to run one hour earlier, but due to life getting in the way I had to run at that time.

When everything was said and done, Jose and I went out to the conservatory in 7:38, that pace felt harder than it should, then I did 5 laps there and some more, and Jose did 3 laps there. Splits per lap were 6:01,5:47,5:38,5:56,5:55 and completed the 38:30 in what I think was 38:30 for 6.5k or so.

After the first lap a friend that is a non runner but pretty fit joined us and pushing the pace ( hence the "fast" laps) a bit faster than I would have liked and the heat was very strong.Anyway, I felt frustrated because that pace should have been felt very easy, not labored. When Jose and Ariel stopped I was just relieved and could relax a bit, could finish the run feeling " easier". After the run I was just very tired, that I just had to sat there for several mins, I dont know if it was the heat or what but I was just spent.

Today in the morning at 7: 10 a.m. or so I went out to the conservatory to do 5 laps again and back home, this time for 7.5k. I started at a good pace and feeling pretty good, got to the conservatory in 7:38, feeling decent.

Then did 5 laps in 6:03,5:59,6:15,6:25,6:20 and just had to complete the 40:30 or what I thought was 6.5k to call it a day.

After the first lap I thought that it was going to replicate  yesterday´s run because I virtually had the same time and splits, but you can´t fake effort and deep down I knew that it was a matter of time before I hit the wall. That was basically what happened and the splits just reflected that, when I slowed the pace I felt better, but was very tired and wanted to stop, I almost call it a day before 30 mins, but toughed it out and tried to complete the run, but I was just too spent and called it a day at 40:30 and did the remaining 5-7 mins walking.

Again I hit the wall and a pace that I should keep at the drop of a hat was " hard", I dont know why this is happening because I am training consistently.

I just need to keep training consistently and see what happens, but man that is frustrating!!

Hope you have a great weekend!! Hope that tomorrow´s run is much better!


jueves, 24 de septiembre de 2015

Night running with my brother

It was not started at night, but when We started at 6:45 p.m. it was dark already, so We headed out to the conservatory at a good clip, I did not have a watch, but He took my watch ( without the belt) and put it in his pocket.

I was running easy, but I could feel the legs were moving and shortly after entering the conservatory I put a big surge and built a gap, but after a lap (1k) He was ahead already and built a gap and I just sat behind. Again, for me today that pace felt hard, eventhough was my normal everyday pace( according to the final time).

We did 5 laps and after the 2nd lap He had a gap on my of about 10m that I could only bridge in the last lap where I put a big surge to pass him, and the gap kept increasing,  in a way that when I get out the conservatory I looked back but did not see him, with about 500m to go looked back again, but did not see him, but after finishing the run, I walked back some and there He was.

We did 7.5k , I did it in 44:11 and He did it in 45:05. So I built that gap in the last 2k or so.

That pace felt much harder than it was, maybe it was all the coke that I drank today, or I dont know, I am used to running alone, when I run with someone, even if running easy, I feel unconfortable, that happens to me in races too, no surprise that I run faster in practice than in races. Its difficult to accomodate to other´s rythm. But you have to get used to it, since you race with people not alone.

Don´t get me wrong, its good to race people, but I am talking in terms or rythm/ finishing time.

My brother is hardly training and yet He can keep my pace easily, I need to get better if I want to make a difference.


Have a great night!

miércoles, 23 de septiembre de 2015

Back to the mirador

Yesterday I took the day off, because of a birthday of a female friend of mine, and I ate like a pig, decided to call it a day and no more rest days this week.

Today I talked with my friend Juan and We agreed to run together in the mirador at 5:40 p.m. I got out of my house at 4:50 p.m. walked 2 kms, then waited for my father (He was going to the mirador as well), I did 3k on my own, then waited for Juan to arrive, but He never did, so at 6:10 p.m. ( I asked the time because I did not have a watch today), then did 5k again on my own and that felt pretty good and like a breeze.

So total I did 8k and walked 5k, not a bad calorie burner. On both starts( the first 3k, and then the later 5k) I experienced a strong pain in my left shin, is not like the usual pain, it was different, its not easy to explain, but luckily that went away after 5 mins or so on both occasions, the fact tha I ran on grass helped a ton too.

I think that I have to run more frecuent in the mirador because I can run on grass and that would be beneficial for my shins.

Another thing that I have thought is that in the conservatory you cant make a lot of progress, yeah its a challenging route because of the hills, but man its only  a 1k lap, if you want to get in a decent mileage in, you have to run 1000 laps around the park, when I run 5 laps I feel mentally that I have had enough, but only log 6-8k. Today I got in 8k and it felt like a breeze!!

This is a sport that you have to get in a decent amount of mileage if you want to see progress, the conservatory is not ideal for that. Maybe I need to start going to the mirador more often and run longer, thus burn more calories, thus get leaner.

8k watchless!!

Have a great day!

lunes, 21 de septiembre de 2015

Blah run + sprints

Today I went out at 6:15 p.m. to the conservatory without a watch. I started feeling great and rested, but after the 2nd lap in the conservatory I felt like crap and decrease the pace as easy as possible to save something for the strides in the last lap.

I did 5 laps there and in the last lap incorporated 4 x 20 secs sprints, I say sprints because I got over myself and ran the strides harder than I should, up to the point that in my second stride, I almost fell down facing down, I was about to eat dust with my mouth, I lose the strength in my legs, but could regroup myself and get back to having a good posture once again. The last 2 strides, were a bit slower, but faster than I should I believe. At least I am controlling better my breathing between the strides.

Felt a bit frustrated because most of the time my easy runs feel like a struggle, eventhough I am running easy, more often than not, the breathing is faster than I would like, but at least I am getting my training in,

6.5k watchless!

Have a great Monday!

Capping a good week

On Saturday afternoon I was going to do my final run of the week, but lazyness hit me and moved that to Sunday afternoon, I almost bailed that run too, but then I had a good talk with myself and got tough!! I went out at 5:15 p.m. yesterday without a watch to the conservatory, I felt bad from the get go, because I had not digested my food yet and I could feel it the whole run, that same thing happened to me a couple of weeks ago, anyway, I was very happy to have completed my run and to say that I ran 6 days the past week. I did 4 laps in the conservatory and finished 6.5k total.

That put me in great position to tackle this week once again and having run yesterday bump up my motivation for this week. Those strides are working because my stride felt easier too, the only problem was the stomach, but anything else was in its place.

Today I ll just run easy watchless and ll do strides. The belt of my watch broke so I need to get that repaired before I do a timed run again, probably I ll do that tomorrow since I want to time a couple of laps at a good pace.

So 6 runs last week, feeling pretty good about it!!

Have a great week!

viernes, 18 de septiembre de 2015

Watchless easy run + strides

Today I headed out watchless to the conservatory and ran 5 laps there at an easy pace, feeling better and better as the run went by, and in the last lap there incorporated 4 x 20-25 seconds or so, since I did not have a watch  I cant tell for sure.

In the strides felt really good and smooth, but between the strides the heavy breathing continues, but not as noisy as first time. Feeling like an athlete again during those srides, those really help you to run  with great form while running fast.

After that, ran easy to home so that I could complete the 7.5k total. I did not stayed there talking with friends because I am going out with my family today, finished the run feeling pretty good after those strides.

After the run inside my house I was sweating like a pig, spent more than 30 mins to get into the shower, it seems that the heat was strong and I did not notice that way, or the strides really bump up the metabolism and was experiencing the " after burn " effect or those fast short bursts!! Either way, its a win win!

7.5k watchless + 4 x 20 secs strides.

Have a great Friday everyone!

jueves, 17 de septiembre de 2015

Easy run + strides

Today I headed out to the conservatory at 6:15 p.m. in 7:35, but this time feeling under control, then did 5 laps in 6:05,6:01,5:57,6:01,5:30. In the last lap I incorporated 4 x 20 seconds strides. I did those very controlled but with fast turnover, this time the huffing and puffing was not that noisy, so it seems that I ll adapt little by little.

I have decided not to neglect strides since those can be very beneficial for the turnover and speed, and also form. I think that it helps to burn more calories given the fast short bursts!!

I did 39:00 total for around 6.5k.

Felt good today, but yesterday I forgot to mention that my left shin was bothering me, and it bothered me at times today, luckily when I was doing strides I did not feel it whatsoever!

Have a great Thursday everyone!!

miércoles, 16 de septiembre de 2015

Rain soaked to the bones run

Today the whole has been raining, that did not worry me since I put my mind to do my run no matter what, so when my running time came at 6:10 p.m. it was pouring lightly, but as soon as I walked down the stairs it started raining harder, but I was going to run no matter what.

I went out to the conservatory with the road very wet in 7:35, that felt like a sprint, that always happen to me when its raining, I am running slow and in the turnover that feels like a sprint. Anyways, I did 5 laps there in 6:22,6:08,5:48,5:49.5:46 and back home to complete the 7.5k in 44:33.

After seeing that first lap split I really got angry, but did not speed up intentionally, after the 1st lap, it started raining very hard, I dont recall a run where it rained that hard for so long there in the conservatory.

in the half of the 3rd lap a young guy passed me at a good pace, I increased pace too, that is the reason for the sub 6 min laps. I am sick of people passing me, people that dont even look as disciplined runners.

We were only 3 people there in the park, and all 3 were runners, besides us, nobody exercising there. I dont know if I am crazy, but honestly I really want to run decent on December, and the rain is not going to stop me from reaching my goals, maybe people exercise´s goals are not that big or ambitious to exercise in the rain and to brave the elements, its a shame!! because that is a great experience!!

I really like this run besides the dirty water in the street , that really leave you with bad smell , and that really put me in a very bad mood along with the slow last km given the effort. Inside the park the run was great!

Have a great humpday and I hope to see more people braving the elements next time!!

martes, 15 de septiembre de 2015

Easy run plus strides

Today I headed out at 6:10 p.m. to the conservatory and did 5 laps there and some more to complete the 6.5k total.

Today I wore a watch and laps were in 6:07,6:05,6:01,6:03,5:34.  I felt really good after the 3rd lap, the last lap was way faster than the rest because in the last lap I incorporated 4 x 20 seconds strides.

In the strides I decided to do them fast but under control, the last time I did them I was out of breath the whole way, today eventhough I did the strides very controlled and smooth, during the recovery I was huffing and pufffing real bad. People only stared at me in an akward manner, ha!

I need to continue doing strides, because I cant really maintain a fast pace for too long without suffering!

6.5k in around 39 mins.

Have a great Tuesday!

lunes, 14 de septiembre de 2015

Zapping the zero

Yesterday I did not run because when it was time to run, I was waiting to watch the US open final Federer vs djocovic so I got lazy and did not run, so I ran 4 times past week. To be honest I felt really guily to have missed that run, but its in the past and I have to concentrate in this week .

Today I headed out watchless at 6:30 p.m. to the conservatory and did 5 laps there, when I had 2 laps there José joined me and did 1 lap with me, but in the following lap He really took off and build a big gap, I tried to bridge that gap but I just could not, in the last part of that lap I tried to increase effort, but while the breathing was fine, the legs were dead. Then He stopped and I continued to one more lap  to complete 6.5k total.

These days I am running watchless a lot because I like to run by effort, tomorrow will be another watchless run, and then will wear a watch for a couple of days and then back to watchless, it is a good method for variation.

Weather was good and overall I felt fine, but honestly I did not like that Jose built a gap on me that easily, I need to work on my turnover and my speed!

Have a great week!

sábado, 12 de septiembre de 2015

Another watchless run

Today I headed out at 6:05 p.m. to the conservatory without a watch again. I am really liking these watchless runs, but I also like the hybrid approach that I am taking which is 2-3 days watchless and 2-3 days with a watch. As I said in a previous post its good to run by feel, but also good to measure some laps when you are running faster so I think that is the perfect combination to train effectively, lets see how it works out.

I did 4 laps there and came back home to a total of 6.5k. Sometimes I increased effort and sometimes i decreased it. In the last 100-200s I sprinted but without losing form, that felt good. Tomorrow I ll wear a watch and probably will push things a bit for a couple of mins.

6.5k watchless.

Have a great Saturday everyone!

viernes, 11 de septiembre de 2015

Best run in a while

Today I was thinking about skipping the run or not, but you never regret a run so I headed out to the conservatory at 6:40 p.m. without a watch and did 4 laps there feeling pretty good the whole way and the weather was great also. I should have run more because I felt the best that I have in a while and the breeze was cool and the weather was awesome.

So 6.5k watchless feeling pretty good!

Have a great Friday!

jueves, 10 de septiembre de 2015

Catching up

Yesterday I went out to the park at 6:30 p.m. without a watch and did 5 laps there and a bit more at an easy pace to complete the 6.5k. Felt good there and the pace was easy.

Today I did not run because I had a lot of going on.

Tomorrow I ll run.

Have a great Thursday!

lunes, 7 de septiembre de 2015

Back where it all started

Today I told my friend Juan that I was going to run with him in the Mirador, the place where I started running. I had around 5 years that I did not train there in the evening, I would race there in the evening, but did not train there for the last 5 years.

I went there walking, and did 2k by myself in 12:01 feeling good, but the first 400s of the run I felt like a 1000 pounds bear, then loosened up. Then stopped to stretch a bit and to wait my friend. After around 3-5 mins He was there and We started running right away.

We started at a good clip and the first km was in 5:52, after the km I built a gap and decided to go ahead, second km was 5:43, feeling good, 3rd in 5:44 or so, Just before that Edison joined me and We ran together for next mile or so, We were chatting and talking about his strategy in the next marathon. Last 600m I decided to push a bit, in the last 200s I had a guy right in my heels, I kind of got upset because He was sitting behind me, but then I suddenly sprint  and did the last 200s in 47 seconds, very slow compared with the effort that I put there. I finished the 5k in 28:05 huffing and puffing given the last km push. Last km was in 5:12.

Honestly, I am in very bad shape, that time in 5k was my very easy jog in the past, today it was like a steady state run, no surprise since in my last race I just did 25:10, so less than 3 mins slower could not be that easy.

The mirador is pancake flat as opposed to the conservatory, so I obviously ran faster than in the conservatory.

7k total, and it felt good to be back in the mirador in evening to train. A lot of people there walking and running, much more than in the conservatory. But after the run I had to walk 3 more kms to get home, so it was 7k running and 5k walking, that should help to lose weight.

I might go to the mirador more regularly, since its flat and I can run on grass, something that both of my shins would appreciate.

My friend Juan had to stop due to leg problems, but He finished in 34:30 or so.

Have a great Monday and run hard this week!

domingo, 6 de septiembre de 2015

Finishing the week

I have not run on Sundays for more than a month due to thiefs robbing people here in my neighboorhood, but in the last last several Sundays nothing has happened, so I wanted to run 6 times this week so that meant that I had to run today no matter what.

At 5:00 p.m. I got out with my brother to the conservatory in 7:35, I was ahead at that time, but not long after He joined me easily, then We did 4 laps in the first 2 laps I had the lead, but in the 3rd He passed me and put a big gap on me that I never could bridge. I hold on the best that I could, but the heat and the food in my stomach were getting the best of me. I was not racing of course, I was just running easy, but when We have that heat even the easiest pace feels unconfortable.

My laps were 6:16,5:57,5:55,5:56 and from the conservatory to my home in 6:19, that was a bit fast compared to the effort I was putting. My brother was well ahead in the distance. He finished the 6.5k in 37:43 and I sped up in the last 80m to finish in 38:30.

Felt a bit tired, but I was happy that I am running consistently, those paces if I continue to run consistenty will feel very easy.

6 runs this week!

A special person for me was running a 5k race today, hope that She ran very well and continue to reap the benefits of running!!

Hope you had a fantastic week!!

sábado, 5 de septiembre de 2015

Morning run

After the afternoon and night in the pool and then to a concert, it was a fun Friday, so when I woke up at 7:00 a.m. to ru today I was a bit tired, but headed out anyways.

I went out to the conservatory with my father, I got there in 7:47, too slow but what can you do, the heat was very high, and although I was tired , both shins felt good, maybe the massage that I gave to them in the pool worked out.

I did 5 laps there and when I had 1 lap a fellow runner that I had run with him in the past joined me, it was good, because that makes the miles go by  with the conversation. I was confortable running with him, but that heat makes you unconfortable at any pace no matter how easy it is. Laps were 6:17,6:10,6:17,6:15 and pushed the hammer down in the last one, When my friend stopped, I did 5:26 in the last one, I pushed harder than that, but I am out of shape and as I have said 1000 times the heat was at its highest. Ran a bit more to complete around 40 mins for 6.5k.

I need to increase that mileage if I want to improve, but the day after all that eating and time on your feet, is not that day.

No more complaints!!

Have a great Saturday!

viernes, 4 de septiembre de 2015

Thursday run

I could not post yesterday so I am posting today. Today I will take the day off because I am going to the swiming pool and to be honest both shin are bothering me, not running, but when I touch the area I can feel as if I was hit there, so today´s rest certainly is going to serve me well.

Yesterday I headed out to the conservatory at 5:55 p.m. without a watch, was planning to run with a watch  but my brother took the watch to his work. No problem, I wanted to do around 50 mins, but after 5 laps in the conservatory , ran a bit more an called it a day. So around 6.5k total watchless.

I felt very strong and feel that the laps flew by, but for some reason I just wanted to stop after 5 laps. I ll try to run longer in either Saturday or Sunday,

Feeling good about my consistency and my training, the only way that I can improve is to run 6 days per week, but on the other side of the spectrum I am suffering from shin splints, I ll take that risk though, because running is my relieve and I cant fanthom to only run 3-4 times per week, plus I would not improve with that schedule.

Have a great Friday everyone!

miércoles, 2 de septiembre de 2015

Decent humpday run

Today I headed out to the conservatory as late as yesterday, at 7:15 p.m. this time around I did it on purpose since I really like the run yesterday and there not a lot of people walking there so no dodging people at all.

Today I wore my watch and wanted to hold a faster pace than my normal easy pace and wanted to do all laps sub 6 mins. I headed out to the conservatory in 7:32, that felt harder than it should, then did 4 laps in 5:58,5:50,5:45,5:27 and back home at a good pace. From the conservatory to home I did 6:15, so the pace was faster than the last lap in the conservatory, but of course on the way home I have a big downhill that put me in good momentum for the last 400s.

Felt unconfortable in the first lap, but after that just loosened up and the pace was faster and effort easier, the last lap I really pushed a bit.

Did 6.5k in 37:18. I think that is slow compared with the effort put, but I am getting there and running consistently. Felt good and was sweating like a pig at the end!

Have a great humpday and keep the running going!

martes, 1 de septiembre de 2015

Junk food day

Today I got my run later than planned, because at 3:30 p.m. I went to Wendy´s to eat some hamburguer with a friend, I ate a huge combo there and was full till around 7 p.m. I started my run at 7:15 p.m. and was still full, but I gave it a try.

I went out to the conservatory without a watch at an easy pace, did not feel bad at all, but felt fat and full of food, but could complete my 4 laps no problem, after 4 laps I headed back home. Today I did not stay with the guys there, I decided to just finish here at home as it was getting late.

On top of that after the run I had another Wendy´s combo that my brother brought me yesterday and I  save it to my dinner today. I feel really guilty about all that eating. I must have consumed around 5000 calories I think today.

I need to keep an eye on that, because I am eating a lot lately, I do better run more and eat less if I want to be in better shape by December.

6.5k without a watch.

Have a great Tuesday!