jueves, 30 de julio de 2015

The good running continues

Today I headed out to the conservatory at 6:30 p.m. without a watch, did 5 laps there at a good easy clip and did not worry about time.6.5k total. Felt good and I am feeling better and better, probably I ll just increase distance because those 6.5k are getting old.

To be honest that route and doing laps in the park is getting old, I am a habit creature but do the same thing over and over again and in the route , same direction, basically same pace is what cause shin splints, so I ll have to vary things up and go to the mirador once in a while. I trained there so much years  and now I only go when I race and I am not racing too much. Dont remember the last time I went there to train in the evening, it has been years!!

All in all, happy to have run and get my run in.

One more thing, the shin bothered me a bit at times today, did not hurt, but I could feel a thing there.

Have a great Thursday!

miércoles, 29 de julio de 2015

Good run

Today I headed out to the conservatory with Virkin, She was going rollerskate and I was going to run, so I headed out to the conservatory in 7:26, feeling very good and strong, was surprised for the faster pace, then did 5 laps in 6:03,6:01,5:58,5:56,5:40. I felt really good today and strong. 2 hours prior the run I did 3 x 10 and 2 x 5 push ups, its easy, but for me its still a big accomplishment, and I want to increase that along with the pull ups. After the run today I tried to do pull ups but after several attempts I could not do even one, but I think that trying to pull up is a big effort.

I want to improve in the upperbody, it seems that its so weak given the lack of pull up ability. Anyway, I am working on it and I am feeling leaner and smoother with my running.

6.5k total in around 38:30.

Have a great night!!

martes, 28 de julio de 2015

Watchless easy run

Today I had to run earlier than usual in the evening, because I am going out at 7:00 p.m. or so, so at 5:30 p.m. I went out to the conservatory and did 4 laps and back home. Today I headed out without a watch and just ran easy.

Went out easy and the pace just came to me naturally, I felt better and better as the run went on and in the blink of an eye the 4 laps were over. I honestly wanted to run more, maybe I ll headed earlier tomorrow so that I can get in more miles, thus burn more calories.

6.5k without a watch and felt great!!

Have a great day everyone!

lunes, 27 de julio de 2015

Back to it

I did not run in the weekend. Saturday I did not plan my run well, so the logistics did not workout. On Sunday the same damn thing as past Sunday happened, I almost get robbed by 4 bastards, getting home I saw 4 young guys that looked like shit and I knew that they were robbers, passed me looking in the same direction as I was heading home, they could not do anything to me in that moment, because I was near two cops, but I said to myself if those 4 bastards turn around I ll run as fast as I can to the cops, at that time I was a little far. When I saw in the far distance that those guys were coming back ,I turned around and ran as fast as I could to the super market where the police men were. A guy that was walking in front of me, as soon as I turned around and started sprinting, He followed me, I was just running hard, they robbed another guy that was in front of my home, but I am sure that they see me running hard and they knew that I knew that they were thiefs. I told the guy running behind me that those guys stole the wallet to my brother past Sunday and we just ran to the police and told them what was happening.

I just entered the super market and bought my dinner in case that I would not go out any more. When I get off the supermarket I saw the two cops , but nothing was changed so  assumming that if they were going to be back, they would not be back right away, I jogged home and my brother was waiting for me in my house´s door,telling me to hurry up since He heared everything during the robbery to the random guy, I told him that I was there and I would have been the victim if I would not have started running very hard. Thanks god I am fine and the robbed guy also was fine, they only stole their cell phone I think. I dont know what the fucking is happening, but this is becoming an habit on Sundays.

I wanted to run in the afternoon, but after that event I decided to not risk anything and to live to run another day, so did not run, maybe Sundays will be my rest days from now on.

Today I went out to the conservatory at 6:30 p.m. feeling very sluggish, got to the conservatory in 7:43, then did 5 laps in 6:01,5:38,5:43,5:44,5:20.
After the first lap a young lady and a yound guy passed me and my competitive juice took care of business and sped up as  well, the effort was much higher than I would have liked and I felt very sluggish and heavy. The more I put the effort, the more the young guy built a gap on me. Oh well, A least it was a good steady state run.

Around 6.5k in 37:30 or so. After that We did pull ups and I did just 1.5, I am very weak at the moment. I need to be in 10+ by December.

Have a great night everyone!!

viernes, 24 de julio de 2015

Weird run

Yesterday I took the day off. Although my shin is 90-95%, its good to give it a break. I ran today at 6:10 p.m., I started at a very easy effort since I felt thirsty eventhough I hydrated properly before going out, but the heat these days is too high. Got to the conservatory in 7:33, was surprised about that, because I was running pretty easy, then started huffing and puffing for no reason and kept that way pretty much the whole run. Eventhough I tried to keep the effort easier each lap for the first 3 laps , each lap was faster so that was good. I did 5 laps in 6:17,6:11,6:07,5:58, then put the hammer down a bit in the last one, I was huffing and puffing hard here for the first 700s, then suddenly my breathing was back to normal and I could increase effort a bit more, hitting the last lap in 5:25. Too slow for the effort that I put in, but you got days like this.

Anyway, completed the 39 mins and called it a day. Its always good to finish a workout and braving when you dont feel your best. Today from the get go I knew that it was going to be a rough run, but I made it.

Around 6.5k total.

Hope you have a great Friday!! Dont drink too much!! Cheers!!

miércoles, 22 de julio de 2015

Fighting with motivation

I almost skip this run. At 6:20 p.m. I was not feeling pretty motivated to run and when I walked to buy my lunch, the shin was bothering me. But close to 7 p.m. I decided that I would go out and do my thing. That was how it worked. I felt really good and light, not zipping a lot of sodas, just a glass, I have decided to decrease the consumption, not quit cold turkey. By the time I am running I am running very light and smooth.

Got to the conservatory in 7:35, then did 5 laps in 6:15,5:59,5:56,5:54, increased effort in the last one and did 5:24. That 5:24 felt harder than it should to be honest. Anyways, I am happy to I beated my motivation issues and got the work done. Too hot today, during the run I was soaked and in the end even more. I did 38:30 or so total.

Around 6.5k, Have a great Humpday everyone!

martes, 21 de julio de 2015

Finally overcoming injury

Today I headed out to the conservatory at 6:40 p.m. and go there in 7:30 despite of losing several seconds in some intersections. Did 5 laps in 6:10,6:03,6:05,6:02,5:46. Then completed 39 mins. In the last lap I increased a bit the effort.

Overall, I felt really light today, due to not eating crap during the day. After the 3rd lap I felt really tired, but happy to have run again.

The shin bothered me minimally in the first few seconds of starting the run, then vanished really quick, so I can say that I am in the safe side.

Have a great Tuesday everyone!!

lunes, 20 de julio de 2015

A great start to the week

Yesterday I did not run, but not because I did not want to. My brother was robbed yesterday, 2 guys in a moto stole his wallet, and after the event several people said that those guys are passing by the last several Sundays. So I really put the guard up and skipped my evening planned run. Everything is fine! Today my brother and I got the documents.

Today I ran at 6:40 p.m. without a watch because my brother borrowed me the watch, I felt really good and smooth from the get go and that continue for the entire run. The shin behaved well, so I added an extra lap. Did 5 laps there untimed for a total of 6.5k more or less.

Felt good and very optimistic to be in good shape by December!!

Have a great start of the week!

sábado, 18 de julio de 2015

Early morning watchless easy run

Just after 13 hours of my last run I put the sneakers on once again to tackle the pavement, or at least in my book, LOL.

At 7:25 a.m. I went out to the conservatory watchless keeping the effort easy and did 3 laps there and back home. A lot of people doing the bootcamp in the conservatory,around 40 people I might say. I had the opportunity to run a bit with them, and I started to compete, yeah! inmature, but it was for around 100m or so and it was slower than a  acceleration stride so no big deal.

All in all I felt really good and feel positive and my motivation is coming back, it seems that the motivation goes away, as soon as I start to take 3 or more days off a week, I ll try to increase that to build consistency and more volume, thus losing weight and getting faster.

5.5k total watchless.

Hope you have an excellent Saturday!!

viernes, 17 de julio de 2015

Getting better

Today I headed out to the conservatory at 6:20 p.m. , got there in 7:41, then did 4 laps at an easy effort, kept the effort very easy so that the huffing and puffing were minimized. I felt better, not great, but better than yesterday. Laps were in 6:20,6:05,5:52,5:56, then completed the 33:25. This run basically was the exact run as yesterday in terms of total time. Jose joined me for 2.5 laps or so.

Hope you have a great Friday!!

jueves, 16 de julio de 2015

Back on the wagon

Well, I did not run on Monday, Tuesday and Wednesday. Monday I got lazy at running time, and Tuesday and Wednesday, logistics problems. Those are not excuses.

To be honest, given the way I am feeling during runs, my motivation has decreased significantly, I feel fat, out of shape and slow, my motivation is in the floor. Having said that, I am not quiting running, and in fact that serves me as motivation to get leaner and get back near to my old shape. That is not going to be in the inmediate future, since it took me years to get to 20 mins 5k and 44 mins 10k, but I want to get as close as that and to lose the excessive weight.

Another issues in other areas have influenced with my running as well, your running cant be perfect is other areas of your life  are not where they should be.

Today I went out to the conservatory at 6:30 p.m. and did 4 laps there, 3 of those laps were with Jose, I am greatful for his company because I was running slow, but I was huffing and puffing very hard, and when I stopped running I was breathing very hard eventhough it was an easy run. Splits per lap were 6:09,6:00,6:07,6:04, then ran some more to complete the 33:15.

As I said earlier, it will be harder to go out for runs knowing that your last run was a shame and you relate that negative feeling with going out the door. I need to be strong and have infinite patience.

The right shin is much better, but as soon as I started running I could feel the left shin bothering me (dammit), it went away as soon as I warmed up.

Have a great Thursday and keep on the great work!!

domingo, 12 de julio de 2015

Shaking out

 Well, I am not shaking out for anyhing or from anything. But today morning at 8:20 a.m. I decided to go to the conservatory to do something. It was a rainy day, so it was pouring a bit when I headed out and during the run.

Today I decided to run without a watch since lately I have been too attached to the splits in my watch, so I decided to just run by effort today, to run a pace that felt confortable.

The shin bothered me a bit, but I think I can increase mileage a bit more, but I need to be careful. Next week( starting tomorrow), I ll increase my frecuency, due to  the lack of enough runs for my taste, my best frecuency per week in the last 2 plus months has been 4 times per week of running due to the shin splints. I think it is time to test it a bit more and increase that.

Hope you have a great Sunday!!

sábado, 11 de julio de 2015

Light at the end of the tunnel

Yesterday I took the day off. I could not get my run, and that served me well due to the way that I was feeling. I have realized that your motivation goes downhill when you have a very bad run, you relate running with your last run, if that goes really bad, then your motivation for your next run is low. Whereas if your run was great, you cant help walking out the door to go running.

I think that I can learn from that, and force myself yo go out the door when the going gets tough, that strengthen your mind.

Today I was up early at 6:30 a.m. and was optimistic about my run, headed out at 7:15 a.m.( took my time to go out due to GI problems) with my father, but He went out walking due to plantar fascitis.

I got to the conservatory in 7:44, I thought that I was going slower, then did 4 laps in 6:21,6:11,5:58 and push it a bit the last one in 5:29. Felt better than expected in the last lap and felt really good compared to the past week, it seems that I am coming around nicely. Did 33;10 total. Came walking with my father from the park.

I was analizing and I think that the reason to my increase in weight in  the last 5-7 years has been due to the excess fried food, soda has to do with that too, but the biggest reason is the fried chicken. I ate 3 fried chicken pieces yesterday with fries, I did not get stuffed with that( yea I have a big stomach) and when I woke up today I felt very bloated and fat in the stomach. I am eating healthier these days, during the week I am dining tuna sandwich, croissant( no that healthy, but much healthier than fried chicken and fries or rice with a lot of oil), eggs sanswiches, etc.

Sometimes I am starving at 11 p.m. when I eat those healthy things at 8 p.m., but when I woke up I felt very sooth and light, so I think that it will add up in the long run.

I ll still eat my fried chicken and junk food ocassionally, but in the last few years that has been the basis of my diet and not even running cant stop so many junk calories, especially when you are running less than 30 miles per week. If can make the healthier food the basis of my diet, I ll change my body composition for the best.

Sorry for the big rambling! I hope you have a great Saturday!

jueves, 9 de julio de 2015

And the bad streak continues

Ha!! I dont want to turn this blog into some negative stuff, but I have to admit that I am a bit frustrated with the way that I am feeling during runs lately.

Today I went out to the conservatory at 6:30 p.m. at a very slow pace to not huff and puff the entire run, I could accomplish that goal for the most part, because at times I felt really tired. I did 4 laps there with laps in 6:23,6:17,6:15 and 6:09 something like that. When I started running it was pouring a bit, but I did not mind too much.

In the last lap I ran and talked with my competitor from my last race, the one that train there in the park and I passed him in the last 100m. He seems like a cool guy and it was good to have the company for the last 2 laps, good conversation about races.

The weather was ok!! and yesterday I decided once again to ditch the soda and drink it only ocassionally. My soda consumption is getting out of control and I have gained 5 pounds or so in the last month.

Have a great Thursday everyone!

miércoles, 8 de julio de 2015

Fat and dead

I did not run Monday and Tuesday, it was due to the fact that I felt that bad on Sunday and was not very motivated, plus giving my ankle recovery.

Today I was back at it, but felt the same way or worse than Sunday, everything started pretty good till I got to the conservatory in 7:31, then I hit the wall after the first lap and was a death March till I finished my fourth lap there to talk a bit with my friends there. Laps were 6:02,6:09,6:11,6:00. In the last lap I could regroup and felt a bit better, but I was huffing and puffing the whole way and the legs weighted more than a Marine lion. I dont know what is wrong, the ankle bothered me, the shin not so much, but the worst was my breathing and legs. I looked like a 500 pound marine lion out there and felt that way too.

Total time was 33:25, maybe around 5.5k.

I hope things improve!

Have a great humpday!

lunes, 6 de julio de 2015

Jogging around

This run was actually yesterday evening but I did not have the chance to post it.

I went out to the conservatory with the right ankle bothering me a lot, the shin was not bothering me too much, but the ankle was. I got there in 7:41, honestly I thought that I was going a lot slower given how I felt, then did 3 laps in 6:17,6:21,6:12 and back home, for a total of 5.5k in 34:12.

Overall felt like crap, legs were heavy, breathing was fast, ankle bothering me, I really had to tough it out with this run, almost calls it a day after 20 mins.

I just kept the effort very easy to recover from Saturday´s faster miles, but eventhough I was going easy, I felt really tired.

No more complaints!!

Have a great start of the week!

sábado, 4 de julio de 2015

Steady state or tempo run?

Did not run Thursday and Friday, but I was up early today to run. I went out to the conservatory with my father, but gapped him after around 600m, got to the conservatory in 7:44, then ran 1 lap in 6:18, after that I increased effort and pace, next 2 laps were in 5:33 and 5:25, nothing to be proud of, but the effort was there and I was huffing and puffing, so the 25 min 5k that I did in May I think was spot on given my current level of fitness. After that, I waited around 30 seconds for my father and then back home, the last 1.2k , I did it at a faster pace. 5.5k in 32:17.

The reason is I am running faster and doing " fast" intervals is because I want to burn more calories, given that I am running short due to the shin, I want to get the most out of it by running quality miles. I think that is working because post run I am sweating like a pig.

The shin is much better, it did not bother me too much, what bothered today was the ankle, but I think that is because I sat in a wrong position watching TV yesterday. For the shin, I am ready to start ramping up training again.

I ll keep doing stress workouts since that improved the shin a lot due to the variety and change in stride. That will help also to improve my fitness. I am pathetically slow and I want to improve my PR{s eventually. Rnning easy  and short all the time I wont accomplish that.

Have a great Satuday! Happy Independence day to the USA!

miércoles, 1 de julio de 2015

Mini short intervals

Yesterday I did not run, decided to rest because the shin was bothering me, so I played it safe. Today I felt pretty good in the evening and went out for a run, and I I planned to do some fast short itervals today. I am not running a lot so I need to take advantage of each run and burn as much as calories as possible especially today that my lunch was not the healthiest.

Besides that I was feeling a bit down so I needed to release all that tension running fast. I went out to the conservatory with a very good breeze in 7:47, yeah when the weather is cloudy I tend to run slow eventhough the effort suggest the opposite. Did 3 laps there, 1 lap easy and then when my watch marked the 15 mins I started my planned workout, 5 x 1 min with 1 min easy, completed the 3 laps and went back home for a total of 5.5k in 33:12. The cooldown pace was pathetic.

During the repeats I felt good but was huffing and puffing very hard, and people only stared at me because the high noise of my breathing. That means that I am working I think! I felt really good, the pace was not the fastest because I felt very heavy, but the effort was there and that is the most important thing. I suspect that I  burn a lot of calories given the effort and the after run sweat.

All in all happy to have run fast, the shin did not bother at all during the intervals, I must be crazy,but I think that running fast helps with the overuse type of injury.

Have a great humpday!!