sábado, 31 de diciembre de 2016

Last run of the year

Yesterday I took the day off, it was planned.

Today morning I went out later than planned, I headed out at 8:20 a.m., wanted to go out earlier but it was raining at 6:45 a.m. that was the time that I woke up. I downed 3 beers yesterday night and I thought that it would cause me problems during the run, but they did not. I actually felt good, although a bit tired.

I only looked at the watch when I got to the conservatory in 7:32 and on the first lap in 6:10, then I decided that I would not race the watch, so I stopped looking and ran at a pace that felt easy, then felt good and let the body follow, of course in the easy effort range. 5 laps in the conservatory and finished the 7.5k in 45:04.

In the last few runs, the difference has been a few seconds, so I might become a pacing machine, lol. when I was at home I checked the remaining splits and they were 6:09,6:04,6:02,5:52 and back home in 6:40. Finished feeling pretty good.

This year as I have stated, it was pretty much off from racing, I only raced once and it was basically to run with my father, but next year I ll be back to the racing scene, since I want to get back to 21-22 mins 5k. Right now I think I am in shape to run 23:55 - 24:15, but I dont know for certain.

Another goal that I had was to lose weight and I did it, I just stopped weighing myself and promised myself to weigh again on January 1st of 2017, probably it will take longer than that, because my scale is not working, but I might find one to weigh myself in  a mall or super market.

Its incredible, how I just stopped stressing about weight and the weight came off, of course it was not that magical, I just decided to eat at night healthier, decreased the fried chicken food, especially in the first half of the year,  and running consistently (4-5 times per week), but the soda is still there and I indulge on weekends without guilt, as long as my running is not suffering I know that I am not getting too fat.

However, I have noted that in the last couple of months I have gained weight, because they re opened the food shop that sell fried chicken and fries and lately (we are on December so We gotta fuel ourselves,lol), my stops there are more frecuent, but I have decided to eat better at night once again, and be a bit more serious in the running.

As of how much weight I have lost, I will tell you when I weigh myself probably next week, the last time I recorded my weigh was 196.6 one year ago exactly.

This year I also found a job, so heading the right direction, slowly, but surely. I hope that 2017 is even better. Today I ll celebrate with beers, but not much because the running has to continue tomorrow!

Have a great new years eve folks!

jueves, 29 de diciembre de 2016

Evening easy run

Today the early waking up did not work, but I just could not sleep past 5:40 a.m. anyway, so it was a lose lose. I left work early today and I was running in the park 5 mins before 7:00 p.m., the plan was to run easy, because I was not feeling pretty good, was feeling sluggish and with low energy.

However, I headed out and decided to not look at the watch during the run, just run at an easy effort. I was very surprised when I saw the watch when I finish the run, I thought that I had run around 47-48 mins in 7.5k given how easy I was going in terms of effort, I even did not break sweat. The time was 45:11@7.5k, when I checked the splits post run it said 7:39 to get to the conservatory and 5 laps in 6:14,6:06,5:59,5:58,5:55.

I was very surprised, I dont know if its the weather that is helping a ton, or I am improving my fitness, either way, I felt good at the end.

Probably will rest tomorrow and push in the weekend. You gotta stress the body in order to improve.

Have a great Tursday!

miércoles, 28 de diciembre de 2016

Finally a weekday morning run before work

Yesterday I promised that I would run in the morning today no matter what, I have said, I am leaving work late and its getting complicated to get my run in, because I dont have enough motivation or I am hungry, and sometimes I am just disciplined enough to get my run in. But I know that If I want to get my back to my old PR`s I cant just train like that, I need more consistency.

So I woke up at 4:xx a.m. today, the alarm was set for 5:40 a.m., but after 4:40 a.m. I just could not sleep and just kept moving from right to left on bed, until the alarm went off at 5:40 a.m., my clothes were ready from the night before, so I pretty much woke up, got dressed and out the door at 6:00 a.m.

I was hoping to feel very sluggish and the pace very slow, but I was surprised when I got to the conservatory in 7:35, and the next 5 laps of the run were in 6:07,6:03,6:00,5:58,5:55, back home in 6:52 for 45:03@7.5k.

From the first lap I knew that it was going to be a good day, I was just running easy, but the pace just got quicker and quicker, it seems that the fried chicken yesterday night gave energy.

Honestly, I thought that I was going to feel tired and with a big headache at work, but I felt great during the run, after and at work I felt very positive, although its difficult to maintain positivism in that kind of job, but I felt relaxed and happy knowing that I started my day on a good note, its difficult to explain with words.

Now as I type this, I already did my food for tomorrow, running early in the morning gives you time in the evening (thats where I normally run) to do other important things.

I ll run tomorrow morning again, and I hope that the feeling is the same as today. Bring on Predawn!

Have a great humpday!

martes, 27 de diciembre de 2016

Catching up

I was supposed to run on Sunday, but I left for the evening and you might imagine what happened, I was invited to a lunch in Adelino`s house, but I just could not scape and We stayed there and then went out drinking and dancing, there were around 9 people in his house. DNR.

On Monday I left work at 7 p.m., but I was determined to zap the zero and on my way to home that is 30 mins walking to home, I thought about pushing the pace a bit maybe 2-3 laps at 5 mins per lap or under given that I was recovered and did not need another easy day, so some quality laps were in order.

I got home, got dressed and at 7:35 p.m. or so I went out and met with Adelino, We got there in 7:59, and then did my first lap in 6:29, then I took off, Adelino kept talking because that pace is a piece of cake for him, but for me is not that easy so I let him carry most of the conversation. The plan was to do 3 laps at 5 min per lap or less, The 3 quality laps came in 5:11,4:59,4:50, for a total of 15:00 for 3k (laps), I really did not like that 5:11, felt much faster and the effort reflected a faster lap, no biggie because I could find my pace in the other 2 laps, then did 1 lap easy in 6:22, then did 5 strides and the 6th lap came in 5:32 because of the strides. Did 43:00 or so for 7.5k.

Adelino with 500m to go on my last fast lap, He took off and did 2 more laps sub 4 mins, what a beast, He built a gap on me like I was walking and He was running. Basically I encouraged him to push the pace as He always runs with me and running with me given gis ability is not much a training benefit for him.

The weather was good, but to be honest not a lot of people in the park, which make it more difficult to find motivation to go out. That happens to me today, I was going to run, but when I crossed the store where they sell fried chicken, I just stop brought fried chicken, and when I got home I was going to run, but the chicken beated the run, so another DNR.

However, I promise to run in the morning tomorrow to avoid this type of situations, I am just leaving work later than planned and sometimes its difficult to motivate yourself after a long day at work, pluys I want to accomplish my running goals also, and jogging around to destresss after work its going to do much for my racing times.

Have a great Tuesday!

sábado, 24 de diciembre de 2016

Easy morning pre Christmas run

Today I got out to run at 8:30 a.m. because life can get in the way in the evening, its christmas day after all. When I went out I knew that its going to be a little bit of a struggle because I felt tired overall, I even played with the idea of only do 3 laps and get back to home, but I stayed strong and did the planned distance.

I got to the conservatory in 7:34, and was the only time that I looked at my watch during the run. Did 5 laps and get back home to finish 7.5k in 45:30, I was glad to be done, I just felt tired, eventhough I thought that I was going way slower than the actual time. When I was at home I checked the splits and they were 6:13,6:10,6:04,6:03,5:58, and back home in 6:54.

Happy to have gotten my run in, and I wish you all of you a Merry Christmas!! enjoy your time!

See you on the roads!

viernes, 23 de diciembre de 2016

Easy progressive run with Adelino

Today I left work early just after mid day, so I ran much earlier than most times. I headed out to run at 5:35 p.m. with my friend Adelino and We met when I had 500m within the run. We got to the conservatory in 7:22. The conversation was flowing, but with each passing lap I increased the pace a bit more, until in the last lap I could not talk too much , especially in the second half of last lap. I finished the run somewhat hard and We finished there. We completed 7.5km in 42:59.

Splits were 6:11,6:06,5:48,5:43,5:29,4:58,1:04, the last minute of course to complete the last 200m of the run and get ot the 7.5k mark. I felt real good, but at the beginning I was feeling some stomach problems, but nothing too serious.

I did not run on Wednesday or Thursday, life (especially work) got in the way on both days. The weather was good today also.

Ill get my run in tomorrow morning as in the evening I think it wont be possible.

Have a great Friday!

martes, 20 de diciembre de 2016

Catching up

Monday - Left work at 6:10 p.m., got home, got dressed and was out to the park, today the plan was to do every lap in sub 6 mins, and that is what I did, but I felt better than expected and decreased even more the pace. Did 7.5k in 40:46. Got there in 7:17, then did 5 laps in a very dark park and cool night, 5:47,5:33,5:28,5:20,5:13, then headed off the conservatory and did 5:36 to get home so around 4:30 per km for that segment.  I was very happy with this run, because I felt pretty good and strong and the pace was fast, the effort felt easier than I thought. Good times.

Today I left work at 7:10 p.m. but called my friend the spanish runner and We met for a run, I was a bit tired so I took it easy today, got to the conservatory in 7:51, then did 5 laps in 6:29,6:19,6:14,6:14,6:20. Then ran easy to home to finish up the 7.5k in 47:31, so much slower than yesterday, but the effort was very easy today.

Have a great start to the week!

domingo, 18 de diciembre de 2016

Catching up

Did not run during the week except on Monday and I posted that run. The reason for not running was either rain or job commitments, of course I left the run till the evening and that was the reason job got in the way, so not a valid excuse.

Yesterday (Saturday) I headed out at 8:00 a.m. to the conservatory after a long afternoon and evening on Friday due to being the party where I work, I drank around 9 beers and I was surprised that I felt that great in the same night, and in Saturday morning, I would take anytime. I got to the conservatory in 7:30 feeling good and then did 5 laps in 6:11,6:05,6:04,5:55,5:47, and back home in 6:19 to finish up the 7.5k in 44:24. Felt good and happy to have run feeling well and strong.

On Sunday (today) I headed to the conservatory at 7:30 a.m. with my father again, drank 3 beers yesterday night and I felt great in today`s run. It seems that the beer is helping my running, ha. This time I got to the conservatory in 7:46, and then did 5 laps on my own due to my father slipping back as soon as We entered the conservatory, 5 laps came in 6:24,6:14,6:09,6:04,5:41. Then waited for him running and ran around 500m more before getting out the conservatory. Then when I had around 400s to go I decided to kick and finish strong, finished the 7.5k in 45:21, then jogged back to finish up with my father, He finished in around 49 mins, He said He felt tired. Last 1.2k for me were in 6:31. The weather was ok and I felt generally good. As I type this I feel a little tired. I hope that my consistency improve because although I have not lost apparent fitness I am not improving either and I have noticed ( without weighing myself) that I have getting fat, because of the mirror, I ll start to eat better again, and Iam pigging out too much lately.

All in all, happy to be back at it! I have to set some goals for next year and get back to the racing scene! Have a great Sunday! 3 runs this week!

lunes, 12 de diciembre de 2016

Zapping the zero after drinking

Today We had a lunch at work and basically after that it was drinking and chatting till go time 5:30 p.m., I drank more than I should, but fairly moderated, I think that is the key for me. I wanted to get my run in, and that is what I did when I got home I relaxed for a bit. At 7:10 p.m. I went out to the cojnservatory feeling good in 7:46, then did 5 laps in 6:09,6:07,6:01,5:55,5:52 and back home to finish up in 45:12 for 7.5k. Felt pretty good and the alcohol did not affect me at all, I think that if you drink very moderated, then alcohol is not really a problem, but when you cross that threshold ( a lot of people cant control themselves), then the problems come.

I felt pretty good and felt very strong. This is the first time that I run after consuming alcohol in the same day. It was not that bad, but of course, I stopped drinking way before 4 p.m., so I think that played a roll.

Have a great rest of the week!

domingo, 11 de diciembre de 2016

Another easy run

Today I went out running with my father at 7:30 a.m. We went out to the conservatory once again, but this time I was tired, I was huffing and puffing early, We managed to do 5 laps though. Got there in 7:59, then did 5 laps in 6:31,6:17,6:04, then I tried to do a fast km, but 400s in I just ran easy again, I was too tired and I seem to have lost some fitness in that 11 day break, that lap came in 5:33, then the last one in 6:14, then back home to finish  in 46:03 for 7.5k. My father was a bit back.

The weather was very good, and I felt pretty good at the end, I need to recover my consistency and throw some workouts so that I can get back to racing next year after this year of pretty much no racing.

Have a great Sunday!

sábado, 10 de diciembre de 2016

Getting back to the running scene

It has been a long time since I had my last run in, it was not planned though. The last time I ran was the day that I did 3 x 1000s and days after I was in bed sick with fevers and strong body pain. I dont run sick anymore, it just does not worth it anymore. I kind of recovered on Monday and this week at work its been crazy  and I have been leaving work at 8 p.m., no motivation to run at that hour when you are starving, no excuses I know, but sometimes in life our hobbies have to take a back seat for a while. I think that the break finished and I was back in the running scene today.

I woke up early today to run with my father before leaving to  work, my spanish friend joined there in the park. We went out at 7:30 a.m. or so to the park and I just did not look at the watch till the end, I went out to do 5.5k (3 laps in the park), but I was feeling good and decided to do 7.5k my normal run.

We did 5 laps there with laps between in 6:24-6:14. The conversation was good and the run passed by very quickly, I felt that I did not lose any fitness in these 11 days off. Of course I did , but not much. We did 46:46 for 7.5k. I felt really good afterwards and went to work feeling relaxed and strong. Maybe I should shift my running to the morning on weekdays, but that would mean to wake up a lot earlier, I think it worth it. We will see, I am losing a lot of runs, because of late hours at work.

Looking forward to my run tomorrow morning!

Have a great evening!

martes, 29 de noviembre de 2016

More Catching up

Thursday - Easy run in the conservatory, 7.5k in 46:22. Felt good, but kept the effort easy. This time I ran alone.

Friday - Rest.

Saturday - unplanned rest, left the run for the evening and life got in the way and I could not run.

Sunday -  I ran in the morning with my father at 7:30 a.m., and We ran into a light down pour and the weather was good also. Total time for 7.5k in 48:25, felt good and easy today. 4 runs that week! I wanted to do 5 runs, but as I said on Saturday life got in the way.

Monday  -  I had planned to do 3 x 1000m in the conservatory with paused rest in between, I warmed up 2.2k easy (1 lap in the park) and then I started the 1 lap repeats, splits were 4:22,4:25,4:22, I got tired a lot and I thought that it was going to be easy with the 3 mins walking in between repeats, I think that way is harder, ouch, that owrkouts really hard and I had a sinphony with my breathing. At least the splits were consistent, after the workout I did around 2 more miles at an easy pace, feeling good by the last couple of laps.

Today I did not run, because I think I am getting the flu, I am caughing a bit, We will see how I wake up tomorrow. Tomorrow if I run, it will be an easy run before doing 400s repeats on Thursday. So yeah! I think its time to throw some intervals, my anaerobic conditiong is very bad, I was breathing very hard at 4:20 /km pace. nad that was almost my 10k pace years ago. A lot of work to do! Total distance was 7.5k in yesterday`s run.

Have a great night!

miércoles, 23 de noviembre de 2016

Catching up

Monday I ran after work with my friend Adelino, We did 6 laps in the conservatory for 7.5k total. splits were 6:23,6:17,6:15,6:10,6:05,4:18. In the last one, I thought that i was going faster, but I felt good. No sore legs the next day so I must be improving. 45:20 for 7.5k.

Tuesday was a rest day.

Today after work again, I met Adelino in the park but He was doing 5 x 1 lap (1000m), He did 3:40--3:50 for all of them, He is a beast.

I got to the conservatory in 6:33, then I had planned to do 3 laps sub 15 mins and see what kind of effort I had to put in to do it, I decided not to look at the watch till the end, I felt good, tired, but under control. Splits for those 3 laps were 4:56,4:53,4:53, spot on!!, then did 2 more easy laps in 6:16 and 6:19 those laps felt like walking. Then 90 more secs to complete the 7.5k in 43:30.

I think I am in shape to run sub 24:15 for 5k, not what I hope, but of course much better than the 25:50s that I have been running in my last few races. The key for me is to trow some quality on a regular basis to get confortable running at those paces, I need to be more structured, but given the work load, I am running as I feel, but I make sure to run some quality during the week eventhough the mileage is very low.

Have a great Humpday!

domingo, 20 de noviembre de 2016

Morning Easy run with my father

Today I woke up at 6:40 a.m. and headed out with my father at 7:30 a.m. with my father to the conservatory, with a good weather.

I was feeling good but decided to take it easy today, We ran together the whole run talking  and I took splits but never looked at them till the end, thought We were slower than We actually were.

Splits were 7:47 to get there, then 5 laps in 6:27 6:23, ,6:19,6:12,6:06 and back home to finish up the 7.5k in 46:42.

Effort is the most important thing here and We both ran easy.

5 runs to finish this week and glad that I could run consistently again given all the work lately!

Tomorrow I want to run in the morning, We will see if I can really make it!

Have a great weekend!

sábado, 19 de noviembre de 2016

Nice easy morning run

Today I woke up at 6:00 a.m. but did not go out till 7:00 a.m. to run with my father to the conservatory, as I rest yesterday , I was feeling somewhat fresh and I got out at a very good clip, getting there in 7:31, I was surprised with that split, my father was a bit back and I never ran with him again till the final 1.2k because I waited for him in the park before going out.

After getting to the park I did 5 laps there, 1 lap easy, 2 with a goal of sub 10 mins, and 2 more easy, splits for laps were like this: 6:20,4:54,4:44,6:36,6:00, finished the 7.5k in 43:39.

I was happy with the splits in the 2k segment, but I did not feel very good in the breathing, was way too high, even though the pace did not feel that hard or fast, effortwise I was not at my peak. However, things have improved a lot, but I need to start doing longer tempos again.

I perform well in the morning, the downthing for me is waking up, but I ll have to do it on weekday runs too, I find that I am too tired after work and hungry, in the morning I feel fairly good and the weather is generally better early in the morning.

I ll have to see how that play out.

Have a great Saturday!

viernes, 18 de noviembre de 2016

Easy run with Adelino

Wednesday I took the day off.

Yesterday at 7:30 p.m. I went out to the conservatory with my friend Adelino and I was so sore that I could not run fast as He suggest, He wanted to do 400s repeats, but I was sore and I wanted just to run easy. After almost 3 laps together, He decided to do 6 x 400s, and I continued my way to finish up my easy run.

I did 6 laps in the conservatory and in the last lap I did 5 x 100s strides feeling very heavy and sluggish, that lap came in 5:35 though, I did my 7.5k in 46:51 or so.

I felt good at the end and the weather was very nice. Adelino did good in his repeats, from 88 to 78 secs the 400s, He looked smooth and fast.

Today I took the day off again and I ll run both days of the weekend to complete my 5 runs this week.

Have a great Friday!

miércoles, 16 de noviembre de 2016

Another fast couple of laps

Yesterday I again  ran with Adelino ( the spanish runner friend), today I wanted to do a couple of fast laps or do something fast, that is why I started the run very slow , We kept it very easy, and after 1 lap easy in the conservatory, I took off, yea right!! I sped up and He followed me with easy, I decided to do 2 laps to see what time I could muster, I was not all out, but close, 4:29 in the first hard lap, then continued, I knew that I decreased the pace , but no that much and my breathing heared like a Bethoven melody. 4:51 for the 3rd lap, for a total of 9:20 for 2 laps (2k).

I was a bit dissapointed with the way that I ran those 2 laps, the difference in time was huge, I would have felt happier if it would have been the slower split first and the faster split later.

Anyway, then I did 2 more easy laps, I took the splits for the easy laps but its not worth mentioning, in the 6th lap,Adelino was going to run at his pace and I was going to try to run another hard lap, I took off with him, but I only lasted 250-300m, then I continued the lap easy to finish up in5:40 and finish the 7.5k in 45:40. Adelino ran his lap in 3:34, He is a beast and He says He is out of shape!

Today I decided to rest and I am a bit sore from the couple of fast laps, I have to say that Monday`s run was not that easy, and maybe I would have performed better with more recovery because I threw a fast lap on Monday also.

Anyway, I am happy that I can throw laps sub 4:55 with relative ease.

Tomorrow is going to be an easy day, I need to structure my training better to get the most of my hard days.

Have a great Humpday!

lunes, 14 de noviembre de 2016

Zapping the zero

Yesterday I could not run becasue I have a friend coming over, so DNR. The past week I only ran 3 times, not the worse frecuency, but not optimal either.

Today I went out running at 7:20 p.m. with my spanish friend Adelino, We got to the park in 7:39, and then We did 6 laps in the conservatory, I was not feeling the greatest, but not bad either. Splits for the 6 laps were 6:13,5:45,5:53,5:43, 5:47 and picked it up in the last one to finish up in 4:44 and 43:50 for 7.5k or a bit more.

That 4:44 felt faster than that honestly, but given that I am running less frecuenty lately, I am making sure that my runs are not completely easy. Probably tomorrow I ll speed up some again!

Good run to start the week!

Have a great week!

domingo, 13 de noviembre de 2016

Catching up

I could not run on Wednesday, because of the rain. Lately its starting to rain at 5:00 p.m. the whole night, not good.

On Thursday it also rained, but stopped by the time I got to the park that it was 8:30 p.m. or so, I did not wear my watch and just ran easy by effort, the first couple of laps felt like crap  and felt better and better as the run went by, I even started to race a guy that passed me, but it seemss that He only sped up for a couple of laps, because when I was doing my 5th lap, He stopped to a walk, I just increased effort to catch him, because the gap had grown up too much, finished the 7.5k there. Dont know the time, but it was not that easy.

Friday I left work too late and did not run.

Saturday missed the morning, so that meant that I had to run in the evening, and that is what I did. At 5:52 p.m. I headed out to the conservatory and got there in 7:36, not feeling pretty good, but suprised with the fast arrival to the park, then stopped looking at the watch and felt awful for the next 4 laps, I recovered and felt better in the last couple of laps, in the last lap decided to speed up a bit, but the legs did not respond, so I did not put a lot of effort, but I was really surprised with the splits given that I felt like crap for basically the whole run.

Splits per lap were like 6:14,6:10,6:01,6:04,5:51,4:52. I felt much slower than that sub 5 mins. I am not running a lot, but it seems that I am not losing a lot of fitness either.

7.5k in 44:40 or so.

Today`s run will be done in the evening also, but if I want to increase my fitness I ll have to switch my runs to the morning, I am leaving work just too late and things will get worse, not to be negative, but that way is where things are heading towards.

Talk to you soon!

martes, 8 de noviembre de 2016

Zapping the zero

Sunday and Monday off. Yesterday rained more than when We had an hurricane so to speak, I got home past 9 p.m. yesterday.

I could go out today, I decided to go watchless and did 6 laps in the conservatory. Felt dead in the first couple of laps, then started to feel better and I even increased the pace a bit. Finished the 7.5k feeling pretty good.

Just ran by effort and let the pace come to me. Nice watchless run, its good to run free once in a while, probably will do the same thing tomorrow.

Have a great Tuesday!

domingo, 6 de noviembre de 2016

Another bad week

This week was another disaster runningwise. I did not run on Monday, On Tuesday and Wednesday I was in Punta Cana working, was going to run there, but decided not to, to not carry sweaty clothes in my backpack. On Thursday I left work pretty late because I was not going to work on Friday.

On Friday, at 7:00 p.m. I came back to the running, I went to the conservatory and did 7.5k in 46:00, maybe less. Got to the park in 7:48, Lap 1 was 6:16, then worked my way down to 5:49 in the last lap, feeling very fresh and good. After that run I played more than an hour of volleyball and now as I type this I am pretty sore.

On Saturday at 8:00 a.m. I went to the conservatory again, to run 5 laps and back home, I was a bit tired for the volleyball the previous night. I ran 7.5k in 47:44, Did around 2.5k of those with Adelino who was racing a 10k today. I felt the soreness after that run.

Today I wanted to run, but slept in and I had things to do in the morning and in the eveninig, so I did not find the time to run, of course I did not create it either,  and I was so sore that I did not want to run, but feel guilty anyway.

So this week was only 2 runs and I am eating a lot of food, so I need to get things back to normal, since I want to race a 10k on December 3rh, We will see if I can get some consistensy going, if my running keeps going like this, I wont race for the remaining of the year. I need to keep my diet in control.

Adelino ran 39:50 in today`s 10k and He is out of shape, He placed 22nd out of 1300 people so He ran pretty good. Kudos to him!!

Have a great end of week!

domingo, 30 de octubre de 2016

Finishing the week on a good note

The other night that I wrote Thursday`s post I said that I was going to run right away and that was what I did, I just did not post it. As I said I ran with Avelino and I headed out at 8:00 p.m. or so. The plan was to do 7.5k easy given that I ran a couple of harder laps yesterday. I accomplished the plan up to a point because We were running easy till the last lap when I threw a surge an did the last lap in 4:32, plus the 70 secs+ that I alwasy do I did at that pace also. I was huffing and puffing but Adelino was running very confortable.

The other laps were in 6:30-6:05, so We were runing before turining it up for the last lap. I did the 7.5k in 45:13.

Rested on Saturday.

And today I ran with my father at 10:00 a.m. and the heat was very strong, even an easy run today was hard given that heat, but We both managed to finish up well. Today I decided to run easy once again, but I was feeling tired and sloppy for the first couple of laps, so I decided to throw 4 strides in the last lap to feel better and I did.

Laps today were betwee in 6:21 and 6:16, but the last lap including the strides was in 5:29, finished the 7.5k in 46:26.

I am feeling in good shape and I am starting to get hungry of racing, lets see how it goes, I need to start doing more structured workouts.

5 runs this week, right where I wanted to be!

Have a great weekend!

viernes, 28 de octubre de 2016

1 lap easy and 1 lap harder

Yesterday I went to the park after resting on Wednesday. Yesterday I felt good, so after getting to the park in 7:48, and 2 easy laps in 6:21,6:09, I threw a harder lap in 4:50, I let my mind wander that much so I even forgot that I was running hard, these days my mind is all over the place. then 2 more laps easy in 6:21,6:10 and another lap hard in 4:45, this lap was more focused on the task at hand. then I continued at that pace for 75 more secs to run what I guess was a bit more than 7.5k in 43:57.

I am feeling more and more confortable at those fast pace, maybe I am in better shape, maybe I am leaner, I dont know I have not weighted myself in almost a year. But people tell me that I am skinny, I am feeling good so I dont mind people critizing me.

Feeling pretty good this days, eventhough my mind is all over the place and running after 7:45 p.m. lately, no excuses, I want to run and I dont want lose what I have built this year.

Even right now I will dress and go running with my spanish runner friend, so maybe 8:00 p.m. yea sometimes you have to get your training in when you can.

Stay tuned for tonight`s run!

martes, 25 de octubre de 2016

Maintenance night run

Today was a very stressful day at work and that will continue. But thanks to my running I could relieve some of that stress and tension.

Today I headed out at 7:50 p.m. to the park and ran with my new friend Adelino, the guy from Valencia, He is a heck of a runner and a great guy. Of course I had to hurry up a bit today to keep up with him, I think We were going too slow for his taste.

I did 7.5k total in 44:40, so the pace was faster than my normal easy pace, but I felt good so I went with it. Good conversation also.

Laps were close to 6 mins and the last two in 5:34 and 5:32. Today it was supposed to be very easy, but I did not feel tired or sore at all,so I played it by feel. Maybe I am in better shape than I think, who knows!!

Happy to have gotten my run in! The weather was good!

Have a great Tuesday!

lunes, 24 de octubre de 2016

Testing the system a bit

Today after  yesterday`s longer run I expected to feel a bit sore, but it was not the case. I left work at 7:00 p.m. and was out running around 7:40 p.m. I headed out easy at my normal pace, but I surged hard when I was going up the UTESA big hill, then I kept pushing the pace and got to the conservatory in 7:24, I found that it was slow given the effort I was putting in.

Then I continued at a harder effort and the first lap came in 5:26, then I decided that I would do 1 harder lap and 1 easy lap to get the run a bit more fun, and to increase fitness so a win win.

After that 5:26, next easy lap came in 6:12, then another hard lap started and came in 4:43, slower than I felt, then another lap came in 6:34, then my last hard lap for the day and I was feeling looser than in previous laps, I was huffing and puffing, but I was pretty much under control. that lap came in 4:25, this time I surprised myself with that fast lap. Then another lap easy  in 6:18 before running 90 seconds to finish up the run.

Finished up my 7.5k run in 42:50. Felt good and I am confident that I have improved, these workouts although they are not structured teach you a lot and give you fitness.

I hope to run sub 4 mins in one lap, I have more than 6 years that I dont run sub 4 mins in 1k (lap). It would be amazing to get back to that shape.

Have a great start to the week!

domingo, 23 de octubre de 2016

Catching up

No running till today and I capped off the week with another 3 runs this week. Not the best thing in my book, but it was bad planning more than anything. but I will take it, todays run was good enough to be positive and to know that I have not lost a lot of fitness.

Today I headed out at 8:00 a.m. to the conservatory by myself, I let my father to sleep. I never looked at the watch during the run today, no point in checking splits when you are running easy, so I have to cut that habit out, that worked very well.

The plan was to do 5.5k easy, but I was feeling good and I encountered the Valencia runner that I saw the other day and He was doing 1 lap repeats, so 1000m, so I encouraged him and then in another lapI asked him the time He was running the repeats, He was doing them in 3:45, He did 3 repeats, then on his cool down( I supposed to go home, but I continued doing laps with him talking about running and about Valencia, Valencia is the place where my brother went to to his master 2 weeks ago, and He graduated in the same college, my brother is attending to.

So I can say that I found a friend, He is a great guy and a very good runner, I knew he was fast since the first time I saw him running, today I asked about his PBs and He is an elite, 16 min 5k runner, 33 min 10k runner and 75 mins in the half. Here in the country those times are run by the elites.

He only runs 3 times per week so He is got a lot of talent, I told him that if He trained more frecuently He would be a world class athele, but his response also made me thinking, He said that maybe He would not enjoy it that much if He trained that frecuent. Anyway, it was a good conversation and I finished my run in 67 mins. I never run that long these days, but I just took advantage of the good conversation and ran more so a win win.

Laps were between 6:25 and 6:11, so my normal easy pace. Felt good and easy.

I estimated the distance in about 11k or a bit less.

Have a great weekend!

lunes, 17 de octubre de 2016

Catching up

I rested from Wednesday till Sunday. The reason  was that I got sick by Thursday and as I have said before that  I dont run sick. But on Sunday I was feeling a lot better
( not only from the flu, lol) and out running with my father early. I just did 4 laps in the conservatory and totalled 5.5k or so, I told my father to finish there ( He was doing 7.5k) and We came walking.

I felt good, but wanted to give the body a break and called it a day at 5.5k.

Splits per lap were 6:41,6:24,6:28,6:07. 35:38 total time.

Today I went out running after work, at 7:52 p.m. to be exact. Got to the conservatory in 7:55, then did 6 laps and finished there, laps were 6:21,6:14,6:10,5:56,5:53,5:30 and 90 seconds to finish my 7.5k in 45:35. Was a bit tired at the end, I am not fully recovered, but I felt good none-the-less.

Have a great Monday!

martes, 11 de octubre de 2016

Good progressive run

Today I  left work at 7:05 p.m. and was out running at 8:00 p.m. The plan was to run again at an easy pace, I headed out feeling good and got to the park in 8:01, then did 4 laps to fnish up there and talk a bit with Jose. The splits per lap were 6:28,6:16,5:43,5:11, then ran around 600-700m, so I did in total 5.8k or so in 35 mins. The reason of my 2 faster splits was that another guy that looked like a runner, in fact He was wearing a singlet that said running in Valencia marathon, Valencia is where my brother is at the moment. I felt good so when He passed me, I tried to keep contact and after a bit more than a lap I could pass him, but I can tell you that He was not running hard at all, his economy was very good. I supect He is a good runner.

All in all, felt very good in today`s run and it seems that that weekk did more good than harm. Total time was 35 mins as I said.

Have a great one!

lunes, 10 de octubre de 2016

Catching up

I apologize for the disaster post that I wrote on Thursday, the reason was that my keyboard was not working, and I did my best to pòst, but that was not a success.

The last week was a disaster runningwise, it was a difficult week for me, my brother is gone to Spain for almost 2 years to do his master and that made me sad, I am used to see him everyday and to share a lot with him, We are twins after all. Anyway, I wish him the best, The storm Matthew made running at the beginning of the week almost impossible.

I wanted to run on Friday, Saturday and Sunday, but when I just could not run because at the time that I planned to run I have visitors here, that is not a big of a excuse since I slept in on both days of the weekend and neglect the running to the evening, but in the evening as I said I had visitors. On Wednesday I went to the gym, but I am still sore from the gym and it was not a very good experience, I started the exercises starving and was nauseous by the time I got home, even when I ate dinner, I still felt bad. I think struggle to get there and to get back home from the gym is more tiring than the gym itself, so I think the gym will have to wait till I do have a car and can get there in 10 mins in the highway.

So I only ran 1 time last week, I felt really bad about it, but this week I will continue my normal training.

Today after work, I went out running at 7:52 p.m. to the conservatory and the plan was to do only 5.5k, so 3 laps in the park and back home, I felt great, surprised myself, I thought that I was going to feel very tired and out ot shape, but I felt fresh and strong. Laps were in 6:23,6:11,6:11, then back home to finish the 5.5k in 34:17.

Felt good and happy to get back to running.I just love running, you just cant compare the feeling from running vs lifting weight, when you lift weights no endorphins there, but when you run, you feel good and good and good, weightlifters will have to forgive me, but I feel much better running than weight lifitng. Of course you should do strength training to supplement your running and to have a more stronger upper body, but I personally dont get the happy endorphins from weightlifting.

Have a great night!

jueves, 6 de octubre de 2016

back at it

satursasy- 7.5k, inxlusing 8 strisws asns 500s or so in 1:42, thw final hom strwtxh, 44:33 totasl timw.

Sunsasy-7.5k wasy in 46:47, 4 runs last wwwk.

no run till tosasy , 35 mins in 5.6k or so.

my kwyboras is fuxkws up.

jueves, 29 de septiembre de 2016

The beauty of running

This post is actually from yesterday`s run. I lef work at 7:10 p.m. feeling very tired and my eyes all over the pace, I literally did not stop working till I left. I even considered the idea of skipping the run, but decided against it. I knew that I would feel better as soon as I started running.

I put my hill runner singlet and headed out at 7:50 p.m. to the conservatory, I started easy, but as I would rest on Thursday ( today) if I felt good I would throw in a surge to stress myself a bit. Got to the conservaory in 7:58, then did 6:24 for my 1st lap in the conservatory, then decided to do one lap fast, but controlled, that lap came in 4:52, decided to continue to another lap to not break the momentum, next lap came in 4:51, heck decided to do a final fast lap, I found that I eased on this one, but came in 4:47, I was very surprised with each lap faster than the last, eventhough I was feeling slower.

When I finished those 3 laps in 14:30 by the way, I was feeling tired and huffing and puffing, but felt strong the whole way and was feeling strong, did 1 lap easy in 6:41, then headed home to finish my 7.5k run in 43:28. Felt very happy and strong on this run, eventhough I worked like crazy today!

Running can be the best antistress!

It seems that I am heading the right direction, but sometimes I feel good and strong at those paces, but other days I am tired at 5:15, weird! but when I am feeling fresh I do better take advantage of those days.

Have a great Thursday!

lunes, 26 de septiembre de 2016

A weekend of drinking that payed off

I am a bit dissapointed with my weekend, I drank on Friday, Saturday and Sunday, rested Thursday and Friday on purpose.

I went to bed at 2 a.m. , I only drink a bit, so went out to run in the morning at 10 a.m., and did 7.5k in 46:42, laps were (7:47 to get there, then 5 laps in 6:25,6:20,6:20,6:17,6:11 and back home in 6:48). I honestly raced the watch at the end to not run over 47 mins, kept things easy, though.

Sunday was a disaster, because I really got drunk on Saturday, and even my run on Sunday was 4:00p.m. and only ran 21:38 for 2 miles. I called it quits, I was feeling like shit and felt like my chest was blocked or something, I did not woke to a hangover, but I just felt like shit.

Ran 5 times this week, but I am not sattisfied with the way the week finished. I was not going to drink yesterday, but someone bought 3 little beers for me, it was going to be rude to reject it, but honestly that was what I wanted to do.

Today after work at 7:05 p.m. I went to run and still felt like crap, but luckily at the end felt much better almost normal, splits today were 8:04 to get tot he park, and then did 6 laps in 6:33,6:25,6:20,6:18,6:08,6:02. 47:40 for 7.5k. As you can see I felt much better at the end.

I have decided to quit alcohol, I am not a good drinker, and everytime I drink, I most of the time screw my next day. Not funny, maybe its time to get back to my sober years, where I felt great and could last years without a drink!

Have a great night!

jueves, 22 de septiembre de 2016

Yesterday`s Steady state run

Yesterday I could escape work early and managed my run. Then I could rest Thursday and Friday and run on the weekend and accomplish my goal of 5 days per week of running.

I started running yesterday at 6:53 p.m. and it was dark already, the plan was to run easy, but if I felt good I would push here or there, I would rest 2 more days after that so why not. Got there (conservatory of course) in 7:55.

The first lap was easy in 6:16, but I had a young guy (that I have encountered several times running there) breathing in my neck so to speak, then I passed a fellow runner Reynaldo to catch another runner, and Reynaldo came with me, and the other guy accelerated too, so We were running in a pack of 4 and I felt excited to run in that pack, it felt like a race and it felt like everybody was talking with our feet, sounds weird but its true! That is the beauty of running, each of us were competing in one way or another with each other, but of course I wanted to keep the effort as easy as possible, but today that pace ( should be very managable) felt like a chore, maybe I was tired or whatever, but maintain pace was a struggle,2nd lap came in 5:38, then halfway the 3rh lap Reynaldo took the lead, I was leading pretty much until that point, then I sat a bit behind Reynaldo and let those guys do the work, but I was not feeling confortable, then in the next lap, the young guy put in a surge and I matched the surge, but then the other guy followed us, but stopped not long after, I never saw Reynaldo again and then I was running with the other guy for a bit, before in the last lap speeding up again and leaving all of them behind, closed the final lap in 5:08, again, felt like shit! Finished the 7.5k in 42:49 or so.

Laps were 6:16,5:38,5:26,5:31,5:28,5:08. I definetely I was so focused in the " competition" that I forgot in which lap each of us changed positions, but the way I described it above, was pretty much the way it happened.

After the run I looked like if I was in the swimming pool, soaking wet! Also I felt somewhat uncoordinated in the legs trying to accomodate the stride running in the group, maybe I run a lot better alone and maybe that is the reason my best times are alone in practice!

Rested today and probably will rest tomorrow to come fresh on Saturday!

Have a great Thursday!

martes, 20 de septiembre de 2016

Easy night run

Today I was not supposed to run because I would leave work late, but that was not the case and left early, so I took advantage of that and I got my run in.

At 6:50 p.m., I went out to the conservaotry to run easy to recover from yesterday, but I felt pretty good. 7:51 to get to the conservatory, then 6 laps and 90 secs to complete what I thought was 7.5k in 46:50.

Splits per lap were 6:22,6:16,6:11,6:02,6:12,6:06 and 90 seconds. Felt good for the most part, but in the 5th lap I felt tired, but then felt good again. But today I felt much better than yesterday, maybe I should have done something fast today instead of yesterday.

Weather was hot!

Have a great Tuesday!

lunes, 19 de septiembre de 2016

Zapping the zero with some fun

Today I left work earlier than expected, at 6:10 p.m. or so, then I got home, got dressed and out to run at 7:05 p.m. Today I felt tired even before running and a bit sore because I danced yesterday and you use muscles dancing that you would not use otherwise.

I got out easy to the conservatory and got there in 8:06, as I said , I was feeling a bit off, and continued running easy, 3 laps passed before I turned on the turbo, first 3 laps were 6:27,6:24,6:23, then I was feeling better and as I am resting tomorrow I wanted to stress the body a bit, so I threw the 4th lap in 4:33, not easy, but not suicidal pace, but I got more tired than expected, next lap easy in 6:58, that fast lap got a really good amount of energy, then the 6th lap in 4:43, feeling much more confortable than the 4th lap, it seems that 10 seconds slower seems a lot easier too., cooled down for 90 secs to complete my 7.5k in 45:25 or so.

Of course that what really brought the pace down were those 2 fast laps. I need to do more kms at that pace more often, at this stage those paces should feel a lot easier, but those are still a struggle for me. Need to test the legs in flat terrain, given that those hills really fry your legs.

The weather was hot I find, because I was soaking wet byt the end, or maybe I really gave a good effort in those fast laps.

Either way, happy to have run and happy to be alive and kicking (running).

Have a great start to the week!

domingo, 18 de septiembre de 2016

Catching up

Thursday was a rest day, and Friday was a rest day also, but  not by choice, when I left work at 6:50 p.m. I came home with my mind to get my running in, but I encountered a guest in my house and I could not run. That is one of the cons of night running, oh well!

Saturday morning at 7:00 a.m., I went out running with my father did 5 laps clockwise, and my legs felt flat, wanted to do the last 2 laps at a good effort to see if that would solve the problem, but just after the half of the 4th lap I just knew that it was going to be an easy day from that moment onward. Finished in 46:53 for 7.5k. Laps were between 6:29-6:20, excluding the 4th that was 5:18.Had nothing in the tank.

Sunday I went out to do my run at 9:30 a.m., I slept in a bit, I needed that, plus I drank a couple of beers yesterday and ate a big burguer, good times!

I went out at an easy pace and the same story as yesterday, felt empty. That changed a bit until the last 2 laps where I felt much better and I threw 4 strides in the last lap. Got there in 7:54, then 5 laps in 6:26,6:25,6:19,6:19,5:38 (strides), then back home easy, when I saw 46:30 100s out of home, I sped up to run under 47 mins for 7.5, mission accomplished, I ran 46:57. Too hot and felt better than yesterday, but still not great!

I  ran 4 times this week, I wanted to do my normal 5 days a week, but life happens, not a bad week, though!

Have a great Sunday!

miércoles, 14 de septiembre de 2016

Progression run stress release

Yesterday I took the day  off and tomorrow will be off as well. The reason for this isthat I get advantage of the weekend and that I can still run my 5 days per week. I left work today at 7:10 p.m. these days have been stressful, but I wanted to run, so skipping the run did not cross my mind at all.

AT 7:45 p.m. I headed out o the conservatory and I was feeling pretty good, so given the fact that I am resting tomorrow I decided to push it a bit, and finished hard. Got there in 7:54, then did 5 laps in 5:44,5:26,5:12,5:05,4:42. Felt very good and controlled, but tired at the end of course, but I can notice that my final km is getting faster and faster each time, in the past month(s) running sub 5 min in the final lap was  a struggle, right now is a given, so to speak. HECK!, RUNNING sub 22 mins 5k, was a given years ago, but now it seems like a long shot, anyways, I think I am heading the right direction.

I am getting tired, but I can focus and keep the pace even when huffing and puffing, so that is a good mental training, I did 26:09 for 5 laps today, that was not the plan, but I went with it because I felt strong. Back home in 6:56.

Weather cooperated also!

7.5k total in 41:38, surprised by the fast time at that effort!

Have a great rest of humpday!

lunes, 12 de septiembre de 2016

Catching up and Zapping the zero

Yesterday I did my run at 10:00 a.m. I wanted to sleep in a bit, but wanted to get it out of the way as early as possible, so a win in both fronts.

I headed out to the conservatory easy and I experienced fear when  big rottweiller was unleashed and I did not realize He was there until I was 5m close to him. Luckily, the owner called him out loud and the dog went where his owner was, I just stopped suddently and put my hands up in the air. I could not stop the watch and got to the conservatory even in that situation in sub 8 mins.

Then did 5 laps in 6:15,6:11,6:19,6:15, then incorporated 4 strides feeling pretty good and did in the last lap 5:22, then back home to complete 7.5k in 46:04.

Today after work, I escaped early today, so I was running at 6:31 p.m. I wanted to run hard, but I felt full because my lunch today was two chicken ckings, two fries and two cokes, yea, I am a beast! so by 6 p.m. I still felt my stomach stuffed.

I started easy and decided not to do a formal workout, just to speed up by the end if I felt good. Got to the conservatory in sub 8 mins. Then did 6 laps in 6:22,6:07,5:54,5:25,5:09,4:54. Then did 90 seconds to finish the 7.5k in 43:30 or so.

As you can see after the 2.5 laps I started to change gears, the reason was a guy that was around 100m+ ahead of me and I decided to catch him, I have run easy for one week, so no reason to do this reason easy again, in the lap before the last one a guy passed me like I was walking, then I decided to chase him and in that chase I passed the guy I was chasing initially then  I continued to chase the other guy, but He was building on me, I could not catch him until He stopped for a walk with 300s to go in my last lap, after I passed him, I was feeling tired but I could keep pace, I was unconfortable because I was still full, feeling better , but not great, but I am glad that I test the system a bit.

Tomorrow I ll rest and probably on Wednesday I ll pick up the effort once more, given the fact that today I finished hard, but it was not a workout, so i should be totally recovered by Wednesday.

Have a great start to the week!

sábado, 10 de septiembre de 2016

Morning run

Toda I headed out running at 7:00 a.m., with my father and We ran together the whole run, We did 5 laps in the conservatory clockwise and then bak home again. We did 7.5k in 46:47. I felt confortable and the conversation was good, it was an honor to run with my father, not everyone has the same opportunity for that and I have to take advantage of that. Splits per laps were from 6:23 to 6:15.

Felt good and easy. The weather was a bit hot!

Have a great rest of Saturday!

viernes, 9 de septiembre de 2016

Easy night run

Yesterday as I said, I took the day off, because I left work past 7 p.m. and my was my father`s birthday, so I wanted to share with him, so DNR.

Today I left work somewhat late, at 7:05 p.m.,  but I ran at 7:45 p.m. I wanted to run fast if I felt up to it,but as soon as I got out I felt unconfortable, but that soon changed, because I finished the run feeling great.

I saw my watch today, but did not react to it, the whole run was easy, thought about doing a lap hard, but I kept easy instead, maybe I ll do some hard running tomorrow, maybe not, I have to go to work tomorrow again, and dont want to get too tired.

Splits today were 8:08 to to get to the park, then 5 laps in 6:23,6:21,6:11,6:10,6:09, then 7:08 to home to finish in 47:03. I thought that I would run sub 47 mins, but who cares! I felt awesome at the end and seemed that I did not breath at all, maybe I am getting fit aerobically.

Happy to have run, its good to maintain your sanity with all these stressful days at work!

Have a great Friday!

miércoles, 7 de septiembre de 2016

Easy night run

Yesterday was a rest day because it was raining he whole afernoon, not optimal conditions to be subborn. Today I started my run at 7:00 p.m. and ran easy to the conservatory, the plan today was to do 7.5k easy as my usual route. But I was feeling pretty good so I opted to add one lap to my run, so I did 8.5k in 52:15 or so.

I was feeling pretty strong today, I even raced a guy at an easy effort of course, and the last couple of laps were 5:36,5:51. The guy just burned himself out and stopped suddenly.

Not much else to say, except that I felt really good and it seems that I am getting fitter since I was not sore at all after Monday`s tempo run.

Tomorrow I ll rest as well, its my father`s birthday and want to spend some time together after work.

Have a great Humpday!

lunes, 5 de septiembre de 2016

Tempo progressive run

Today I was going to rest, but given that I could leave work " early " I decided to run. The plan was to run somewhat hard depending on how I felt.

I got out at 7:10 p.m. or so to the conservatory, made sure to run very easy till there so that I could start hammering laps  and do a 5 laps (kms) tempo run, I got there in 8:20, not feeling bad, when I started to run fast, I felt huffing and puffing right away and felt my chest a bit heavy. 1st lap came  in 5:25,and was surprised because was very slow, I was hoping more in the 5:10 range, I continued at that effort and 2nd lap came in 5:23, I decided to just keep running till I felt I could no longer continue. I relaxed and 3rd lap came in 5:11, I was finding my pace without really trying harder, 4th lap came in 5:05, I was very tired by then, but I wanted to run the last lap in sub 5 mins, so in the 2nd haf of the last lap I threw my all, not much left, 5th lap came in 4:51, stopped for 30 secs, then did 1 lap to cool down and 90 secs, so 7.5k came in around 43:00.

I was surprised with how well I could close this tempo given that I felt like shit in the beginning, it seems that the training is paying off and is allowing me to run well even when tired. Of course I should have taken the day easy to recover completely, but I decided against it and put the hammer down by effort. I think I ran sub 26 mins in the 5k, but the effort is the most important thing. Big negative split here!

Weather was very hot, I was very sweat at the end!Have a great Monday!

domingo, 4 de septiembre de 2016

Another easy stroll

This evening at 6:00 p.m. I went out to the conservatory to run easy, I wanted to do 5 strides, but I did not do those, because I was not feeling very good, the stomach was very upset, eventhough I did not eat particulary a lot or junk.

I never looked at the watch, but the effort was easy, felt easy, but I was not that confortable because as I said my stomach was bothering me a lot.

Splits were 8:02 to get to the park, then 5 laps in 6:40,6:25,6:09,6:25,6:25, and back home to finish up the 7.5k in 48:03, so it was virtually the same time as yesterday, but felt worse today eventhough the legs were fresher.

All in all, happy to have finished the week on a good note, only ran 4 times this week, because I lost a run that I should not have, but the late nights at work had to do with that. I hope that those nights decrease this week, but if no, I know that I can have good runs even after a full day of work (hence Friday).

Have a great rest of Sunday!

sábado, 3 de septiembre de 2016

Easy morning stroll

This morning I woke up at 6:55 a.m. and was out running at 7:30 a.m., 10 hours after my yesterday's night run, I suspected that I was going to be tired today and I was.

I am not going into a lot of details, but the run was pretty easy with laps between 6:35 and 6:20, I thought that I was going faster, but it seems that those couple of fast kms caught me.

All in all, happy to have run and keep the consistency going even the hard week at work!

7.5k total in 48:06, so a very easy run.

Have a great Sunday!

viernes, 2 de septiembre de 2016

No excuses to not run and running my fastest km in more than 1.5 years

Did not run on Wednesday or THursday, work has been hectic, but Wednesday was planned, Yesterday I had planned to run after work, I left work at 8 p.m. but when I got home I just skip the run and decided to rest.

Today I left work again at 8 p.m, but this time I was dtermined to run no matter what, I was tired and hungry but ran anyway, because I knew as soon as I would be running , I would feel good.

I headed out to run at 9:00p.m.,The plan for today was to run easy , but those plans went to rest as soon as I turned up the turbo in the 3rd lap.

I felt mentally tired on lap 2 so decided to enjoy myself a bti, to either finish this thing faster mentally, and increase my fitness at the same time. So I planned to run the 3rd lap fast, 4th easy and the last one fast again, I did not how fast, maybe tempo effort or whatever, but the reality was that I ran much faster than tempo pace, but I FELT good so I went with it.

Got to the park in 7:49, feeling fresh and rested, of course I had been rested for 2 days off. Laps were 6:13,5:57,4:48m6:22,4:18. The 4:48, surprised, because I felt good , but that 4:18 felt awesome, I really ran hard on that lap, but I was alwasys under conrol, I was huffing and puffing hard, but in someway I was underconrol, my form was under control and I finish the fast periods feeling pretty good and running easy right away, the last time I ran that fast was in a 1 lap race with Jose and Gian, I caughed for more than 30 mins, but today it was more like a fast lap and back on my feet right away.

Felt pretty good, afte those 5 laps I went back home to finish 7.5k in 43:35, total time surprised as well, so I averaged in laps 3rd through 5th, 15:28, so my tempo pace, but that did not feel like that because I had a km easy sandwiched between hard efforts!

Have a great night !

martes, 30 de agosto de 2016

Caching up :Fast finish and 3k faster than tempo

Sunday was my final run of the week, and I went out with my friend Alexis to the conservatory at 6:00 p.m., I was full because I ate like a pig and drank more coke than not, lol. But by the last 2-3 laps of the run I was just fine and even sped up, but did not feel the way I thought at that pace.

The splits were like 7:54 to get to the park, then 6 laps in 6:23,6:21,6:12,6:02,5:11,4:58. The last 2 laps I was in chase mode because  a chubby guy passed me and as I had not any stress workout since Monday, I decided to sped up a little. I did not catch the guy because He seemed to speed up too, and when I was closing, He stopped, I got mad, because I wanted to race a little. After that lap I did 90 secs easy to complete 7.5k + in 44:53, felt good at the finish, but lately my diet is all over the pace so I need to correct that. My friend Alexis just got to the 8-9 min mark and stopped.

Monday was a rest - I was visiting my Granmother in the hospital.

Today I almost skip the run as well, I left work at 6:50s, so I got home at 7:25 p.m., I almost stay, but then decided to go out and do something and boy, I was surprised with today`s run.

I got to the conservatory in 8:00, then did 1 lap in 6:19, normal easy pace,then wanted to do 1k at tempo or slightly faster, and 1 lap easy to test the system a bit and to change things up a bit, after the 2nd lap in 4:51, I decided to go on, then did 4:52 for the next and then decided to do one final lap and came out in 4:57, then ran 100s more at that pace, then started the cool down, completed the 5th lap in 6:31, then back home in 7:25 for 43:28 in 7.5k. Including 3 laps (3k) in 14:40.

As I type this I am still surprised because although the effort was high, it was more or less controlled, and felt strong, I thought that I could not run sub 5 mins in more than 2 laps but today I showed that I can and can even run faster. I think its better to run slower and longer (tempo runs), but I just wanted to test the legs a bit and I felt better today than it a lot of tempos that I have done over 5:10 per lap, so I must be improving or it was a very good day.

The heat was very strong, but I wore my hillrunner singlet, that gave me luck. I had a lot of time without using it,this time fit much better so that means that I certainly have lost fat since December!

One again running shows that its the best theraphy for stress, and the endorphins are the best! I felt new again after feeling tired and grumpy due to work!

Have a great Tuesday!

sábado, 27 de agosto de 2016

Catching up

Thursday - I did not run due to a lot of rain after work, so skipped the day, so that means that I have to run for the remaining days of the week.

Friday - 7:00 p.m.- I did 5 laps in the conservatory and back home for a total of 7.5k watchless, felt really good in these. Although the conservatory was very lonely, I was the only one running there except for 1 guy that passed me but got out of the park after less than a lap of passing me. Those runs when nobody shows up because of the elements are what makes u stronger. Was not raining at all, but the whole day had been raining and We have a storm near by.

Saturday(Today) at 8 a.m. I wore my watch and did 5 laps in the conservatory from 6:25 to 6:01, did 46:21 for 7.5k feeling pretty good also. I am feeling good these days, maybe I am ready for another stress workout.

Have a great Saturday!

miércoles, 24 de agosto de 2016

Easy recovery run

Yesterday I could not run, so day off.

Today I really felt the Monday`s tempo, DOMS appeared in full force today, wow!, yesterday I said, "I am in good shape because I feel fresh and not sore", today I say " heck, it seems that that is not my tempo pace, that is near my race pace, because I was sore today, not like after a race, but I could feel my quads complaining.

Today just before 7: p.m. I headed out to run easy, I started the watch and just went to the conservatory, did 5 laps and back home in 48:26 for 7.5k  Yes, the pace was very slow, but I was tired and did not feel very good today. Weather was decent today, not good, but decent. Laps were between 6:37 and 6:24, a true recovery run.

Hope you have a great humpday!

lunes, 22 de agosto de 2016

Evening Tempo run with brother

Today after work, I wanted to run harder, last week all my runs were easy, so my body was ready for a stress workout,I was not sure what I would do, but I wanted to run hard. Then when I got home, my brother asked permission to take my watch, but I told him that I wanted to use it, but then He said He was doing a tempo run, so I opted to give it to her and to do the tempo with him.

He had planned to run 5 laps in the conservatory at tempo effort, I would just do whatever I could to stay with him, I know He is in better condition, but now I am not so sure, after warming up to the conservatory, so 1.2k or so, We started the tempo, and He started like a bat, I tried to stay in contact, but I just could not, I was just running at an effort that felt confortably hard, if I sped up more than that, it would turn into interval workout, so I just let him go, the gap just was increasing and increasing, I could not take splits because I did not have a watch, but when I was approaching the 3rd lap, I just saw my brother still waiting for me, He gave me the watch and I put it on, I just saw 15:38 in the 3k, and I just did the math to break 26 mins in 5 laps  (5K) in the conservatory  for the first time ever this year (or the past 3 years maybe), I was just getting tired and the heat was very tough, soaking wet at that point, 4th lap came in 5:14 ,20:53 for 4 laps (kms), then I just said 5:06 and I run sub 26 mins, but at that point I was huffing and puffing like crazy, and the legs were heavy already, a fellow runner called Israel was pushing the pace and I passed and He would pass me back, so He helped me a lot to finish up hard in the last lap, I finally built a gap on him and mustered 5:02 for the last km, to finish the 5k tempo in 25:56, had to stop for 15 seconds before starting my cool down lap( did 7:08) + 90 secs to complete my 7.5k run .

Happy with this workout, I have improved my fitness a bit in the last couple of months, finally I could break the 26 mins barrier in the conservatory in the last 3 years (I have done 21:52 for 5 laps there in 2009, but I was a real runner then, lol).

Heat was horrible, but I am happy with the way I ran, I think I have mastered that effort, the tempo just played as I planned.

Now some easy days before stressing again!

Have a great start to the week!

domingo, 21 de agosto de 2016

Another easy run to finish up the week

Yesterday I took the day off, because I had a work activity, so I ran on Friday and rested yesterday.

Today I ran at 7:30 a.m. and ran 7.5k to the conservatory, I felt so good, that I wanted to run more, but the olympic marathon started at 8:30 a.m. so I did my normal run.

I never looked at the watch and did 5 laps in the conservatory, then back home. Splits were: 7:52 to get to the conservatory, then 5 laps in 6:25,6:17,6:21,6:14,6:12,7:01 to get back home to finish in 46:57 for 7.5k.

Weather was cooler than I expected, I even almost move my run to the evening, but luckily I did not, and got it out of the way early.

Felt really good today, and felt somewhat rested, although I still felt sore. I think its normal to feel good after a week of just easy running. I have to get in a couple of workouts this week, if I want to race a 5k in less than a couple of weeks.

5 runs this week, another good week of training!!

Have a great Sunday!

viernes, 19 de agosto de 2016

Another watchless run

I generally rest on Fridays, but tomorrow I do have a work recreation meeting, and We are departing at 8:30 a.m., at that time I am generally running on Saturdays, so I opted to run today and rest tomorrow.

Today I had a course at work and they gave pizza and coke after the course, so I ate around 6:10 p.m. two slices of pizza and two little cups of coke, I dont know how I did not puke during my run.

One hour later (around 7:10 p.m.) I was out running watchless, I went out easy and did 6 laps in the conservatory, then did around 200s more to complete my 7.5k run. I did not feel my best, but my stomach did not bother at all, though I felt a bit tired and not totally recovered, so another easy run had to be in order. However, I I sped up sometimes to compete a bit with some guys, I did not turn my easy run into a workout, but it does not matter since I did not do nothing hard this week, those volleyball games really got the best of me.

Weather was hot, but managable.

7.5k watchless!

Have a great social Friday!

jueves, 18 de agosto de 2016

Easy evening run

I took yesterday off.

Today after work, I headed out just before 7 p.m. to the conservatory without a watch, my brother took my watch, and because I am as sore as hell after those Monday Volleyball games, I decided to run easy once more.

I just ran at an easy pace and sped up one time per lap to test the system a bit, but nothing too crazy, and it was more like a stride than anything. I did 6 laps and 200s or so to complete my 7.5k run. The effort was easy, but most of the run I felt full of gases, I finally loosened up  in the last 1.5 laps. So the it was a good idea to skip something hard today.

The weather was very hot and my shoes were soaked at the end.

7.5k easy watchless!!

Have a great Thrusday!

martes, 16 de agosto de 2016

Morning run

Today I was unsure if I would run because I felt tired, but then I thought better and took advantage of the public holiday, so at 7:40 a.m. I just got out by myself, never looked at the watch, ran 5 laps, incorporated 5 strides in the last lap and in the first 100m on my way home.

Splits looked like. 7:44 to get to the park, then 5 laps in 6:23,6:17,6:18,6:18,5:31 (4 strides), then 7:03 in the last 1.2k to home. Did a total of 46:11 for 7.5k. 15k in less than 13 hours-not a bad training!

Felt very good and easy, but now I am tired and a bit sore in the legs, I ll take the day off tomorrow.

Have a great Tuesday!

lunes, 15 de agosto de 2016

Catching up

Sunday -  I ran with my father at 7:40 a.m., had around 6 weeks that I did not run with him, because He was not in the country. I dropped him early, but I was running at my normal easy pace. I got to the conservatory in 8:00 flat, then did 6 laps in the conservatory in 6:28,6:19,6:20,5:30 ( incorporated 5 strides in this one), 6:09,6:11, then back home for a total of 52:46 for 8.5k. Felt good on this run, but the heat was a bit high!

Today(Monday)- I ran after work at 7:20 a.m. and went out to the conservatory, I got to the conservatory in the 7:40s, then did 6 laps and 90 secs, the laps came like this 6:16,6:07,5:55,5:50,5:50,6:03. 45:38 for 7.5k . I felt good today and the weather helped a ton, it was cool a times and a good breeze, so no an oven weather like the last few days, I had nothing to recover from, so I ran a bit faster than my normal easy pace, but I felt great so I went with it. Then I played 3 volleyball games and now I am tired.

Tomorrow`s morning run is going to be interesting!

Tomorrow is a public holiday here so no work, so the run will be in the morning!

Have a great night!

sábado, 13 de agosto de 2016

Catching up

This is going to be short and sweet. I had not have the time to post.

Thursday after work, I started to run at 6:50 p.m.  and decided to run somewhat fast when I was on my way to the conservatory, as soon as I entered the park I started to increase the pace till tempo pace, and the run basically was a tempo progression run, as the run progressed I decided that I wanted to break the 42:50s that I have been doing in the 7.5k when I increase pace.

This time I looked splits to see where I was at per lap, did not want to over do it, but did want to make an honest effort, did 5 laps and back home for a total of 7.5k. Total time was 41:06, wanted to run sub 41 mins, but I was very tired by the end and did not want to turn this into a race, of course I could have run faster, but not the purpose of tempo runs.

Splits were 7:44 to get to the park, then 5 laps in 5:26,5:21,5:14,5:13,5:02, 6:31 to get home. Feeling better and better at these paces, but of course a lot of work to do.

Friday was an off day.

Today I started my run at 7:50 a.m. and the plan was to run easy, as I was stil tired from my tempo run, did not look at the watch and just ran easy, 5laps to the conservatory and back home to run 7.5k in 46:59.

As I post this I am checking the splits and were: 7:48 to get to the park, then 5 laps in 6:21,6:25,6:15,6:16,6:14, then 7:06 to get home, total time 46:59, feeling good and easy.

Tomorrow is going to be an easy run, and I ll add some strides in there!

Have a great Saturday!

miércoles, 10 de agosto de 2016

Easy evening run

Yesterday I took the day off, I do have a family reunion, so did not have time for running in the evening, so took the day off.

Today after work, I headed out at 7:30 p.m. to the conservatory to run easy,I just got there, did 5 laps and came home without looking at the watch to finish the 7.5k  in 47:08.

Felt tired from the day, but felt pretty good a the same time runningwise, felt effortless I even sped up in the 3rd lap to run with a guy that passed me, of course I just changed gears at an easy effort, when I was about to catch him, He stopped for a walk, no biggies, just 2 more laps on my own and the segment from the park till home.

Splits were 8:20 o get to the conservatory, I just had to zig zag a lot in the big hill due to the traffic, so lost some time there, then 5 laps in 6:28,6:20,5:55,6:15,6:10, then 7:10 to get home,7.5k in 47:08.

Feeling good and light, maybe I am getting leaner and my body is responding well to it!

Have a great night!

lunes, 8 de agosto de 2016

unplanned mini tempo

Today after work I was set to run another easy run to relieve stress from work and to take it easy, because on Saturday I ran longer than planned and yesterday was easy, but got impatient in the last 2 laps and sped up, so today I wanted to run an easy run.

That did not work because I was feeling good and as soon as I entered the conservatory I started to increase pace, the first lap, I did not look at the watch, but then I sped up suddenly and before I knew I was running at tempo effort, the plan was 2 laps at that pace, but then did another one, so 3k tempo effort, before slowing down the 5th lap and speeding up again just below 6 mins per lap for the last lap.

I finished the 7.5k in 42:57 or so, I finished with an almost sprint for the last 100m.

I did look at the watch today for the tempo portion, that felt nice to see 5:04,5:00,5:09 for the 3k at tempo pace, the 3rd lap I was carrying a coin to buy bread and that fell down, so I had to turn back 10m to pick it up and then start again, I lost around 5 secs in that, so maybe that was around 5:05 or less, but who cares, what matter is the effort. 1st lap was 6:03, then last 2 after the tempo were 6:20 and 5:50.6 laps and 75 secs or so in the park.

The most important thing is that I am feeling better and better at those paces, not huffing and puffing to death like before, now I huff and puff, but the pace is pretty much controllable and I can get back into the wagon faster.

So those tempos of 3-5k have helped, but I need to get more quality  and more longer endurance runs if I want to see a more bigger improvement on my times.

I am starting to feel better at my weight, I feel much lighter than before, and people tell me that I look much leaner, at least I have a neck again, lol.

Anyway, I am too far from my peak shape, but heading the right direction I guess.

Have a great night!

domingo, 7 de agosto de 2016

Finishing the week on a good note

Today I slept in more than I would have liked. But, at 9:10 a.m. I got dressed and headed out to the conservatory to finish up my week of running. I thought that I was going to be very tired, and when I started I felt tired, but as soon as I warmed up (that was quickly because today the sun was shining hard), I felt better and better, but still a bit tired.

I felt that today`s run flew by very quickly, as lately I did not look at the watch and ran at an easy effort, though I must admit that I was in chase mode for the last 2 laps, of course I kept the effort very controlled. The finishing time was way faster than I thought when I saw the watch as soon as I finish.

I did 7.5k in 45:25, with splits of 7:47 to get to the park, then did 5 laps in 6:14,6:09,6:09,5:50,5:39, then from the conservatory to home did 7:03. I was surprised by the splits, it seems that I have improved, but of course you got to measure progress on stress workouts, not easy runs, and I am only doing short tempos.

Very happy to have finished my running on a good note, although I only ran 4 times this week, I think I came back very good at the end of the week. I am enjoying running very much, even when I am not near my best shape from several years ago. I might get there again, I might not, the sure thing I can do is try!

Have a great Sunday!

sábado, 6 de agosto de 2016

Catching up and salvaging a bad week of training

On Wednesday I did not run, because I have a friend coming over and I was not in the mood to run at 9 p.m. so I skipped, the plan there was to run all the ramaining days of the week t get my 5 runs for the week.

On Thursday I headed out running at 7:25 p.m without a watch, set myself to do 7.5k easy, but as soon as I went out I was feeling very weak and low in energy, was going to complete my run nonetheless, but when I had 4 laps in the park I decided to pul the plug and called it a day. The heat was horrible and my envergy levels were worse, sometimes you got to be smart, so did 5.5k total watchless.

On Friday I did not run because like Monday the whole evening raining, it did not worth risking an injury given that the sidewalks were very slippery on my way to the conservatory, so I decided to skip it.

Today  again the whole day raining, but just at 5 p.m. the rain stopped and took advantage of that window and the weather to get my run in. I had planned to do 7.5k , so 5 laps in the conservatory and back, but that changed because I was feeling great, as opposed to Thursday, I decided to do 3 more laps than planned.

I did around 10.6k in 65:07. Got to the conservatory in 7:41, then 8 laps in 6:21,6:15,6:11,6:04,6:04,6:03,6:01,6:05, then ran 48 seconds before going out , then did 6:57 from the conservatory till home. Felt really good today and the weather helped inmensely. Nothing compared as Thursday. Of course, I did not work today, as opposed to Thursday where I had 10 hours of work under my belt, but some days you have it, some days  you dont.

A guy that often runs in the park passed me just before the halfway in my 1st lap and He lapped me on my 3rd lap, at the end of my run I wanted to stop there and talk to him, ask him if He was a runner or something, its rare to see someone that fast in the park, that that was the reason I ran 48 more seconds before leaving the park, when I saw the He had left, I turned around and went home.

I am happy that I could run more than 10k, of course I was totally rested, because of my lack of training this week. Tomorrow I want to get my run in early and salvage a week that started not so well.

I ll have to start incorporating fast workouts, because I want to do a 5k race in 4 weeks.

Have a great Saturday!

martes, 2 de agosto de 2016

Zapping the zero

Yesterday I could not run. The whole day raining and when I left work the streets too wet to even bother, I decided to play it safe and took the day off.

Today I headed out at 7:35 p.m. to the conservatory to run easy, the run was easy, but I felt tired from work, worked a lot today.  Never looked the watch till post run. Did 46:58   for 7.5k or so. In the last lap incorporated 5 strides. Felt good on these, but slugish and tired, not because of the strides, but because of work.

Splits were 8:05 to get to the park, then did 6 laps in 6:28,6:22,6:16,6:20,6:18,5:32. The last lap of course its when I did the strides.

The weather was very humid, I was sweating very early in the run, but I am happy to have gotten my training in.

Have a great night!

domingo, 31 de julio de 2016

Rainy Sunday evening run

Today I ran in the evening at 6:10 p.m. or so, the plan was to run easy for 7.5k as I normally do. I went out with my brother at an easy pace and got to the conservatory in 7:40 with a bit of a rain. Then did 6:21 for the 1st lap, then I decided to accelerate the curves little by little to gain on my brother as He always complain that I run too slow, then I went ahead and the second lap came in 5:52, then did the same for the 3rd lap in 5:40, the same in the 4th with a split of 5:36, then accelerate overall in the last lap to do 5:17 feeling pretty good. I took advantage of the last 1.2k from the conservatory to home and did 5:51, really increased pace in the last 400-500s, but I felt really good and strong. Finished in 42:50 for 7.5k.

Overall, the weather was very good and the humidity was not too present so that made the running easy, also I really took advantage of the segment conservatory-home which is flat and a big downhill. I felt really good today and starting to feel better about my fitness. It seems that those tempos are working, gotta start throwing some intervals in the mix again!

Have a great night!

sábado, 30 de julio de 2016

Easy recovery run

Yesterday I took the day off as lately I am resting on Fridays, that is because I like to run Saturday mornings and I am just tired having run the evening before a morning run, of course that was not true in my last race where I just did that, but it was more of a suffle than a normal run.

Today I headed out to run at 8:20 a.m. with the sun shining hard. I went out to the conservatory without looking at my watch, I was just running easy by effort. The pace felt very easy, but I felt tired and very sluggish and the heat was high on top of that.

All in all I completed my 5 laps in the conservatory and back home, with splits of 7:53 to get there, then 5 laps in 6:29,6:25,6:19,6:11,6:15, then back home in 7:09 to finish up  the 7.5k in 47:17. Felt much slower than that, but I felt tired from the tempo, although not sore.

Another run in the books!

Have a great afternoon!

jueves, 28 de julio de 2016

Watchless tempo run

Yesterday I took the day off.

Today left work early at last, I left at 5:48 p.m. , I was generally leaving 1 hour or more later, those days are not gone, I was lucky today.

I was running before 7 p.m. and did not run with a watch because my brother took it to his run. As I have been running easy the whole week (outside the strides that I did on Tuesday), I decided to run faster today and do some kind of tempo progression running enterely by effort. I asked my friend Jose who did the " my home to the conservatory" segment with me, to take the time and the laps.

So as soon as We entered the park, I started to accelerate and in the second lap or so I was at tempo effort already, I decided to do 5 laps at that effor, the last 2 were a struggle but the pace was managable. the 6th lap was easy, I wanted to do a couple of strides there, but I was tired and decided to do that as a cool down. Afer the 6th lap did almost 2 mins. Total time was 43:29, but my friend stopped the watch way later than I usually stop it, so take to that time around 30 seconds.

Anyway, that does not matter in the grand scheme of things, because what matters is effort and the effort was spot on today. It seems that my body just dial into that pace very quickly.

Splits according to the cellphone of my friend were 10:58 for the first 2 laps, He must have missed me in the first lap, 5:13,5:15,5:16,6:28 + 1:47 to complete the 43:29.

I felt free running watchless, such as I feel in races. Need to do more of those watchless running, but wait a minute! I am doing my tempo runs without looking at it during the run, so its the same, maybe!but you get a sense of freedom when in each passing lap you dont have to press a button:)

Have a great Thursday!

martes, 26 de julio de 2016

Night easy running + 5 strides

Today I did my run earlier than yesterday, ok, not that early! at 7:52 p.m. I got out off my house to the conservatory feeling tired from work today and that reflected a lot after my run, was thirsty and exhausted, not because of the running, but because of the day in general.

I never looked at the watch and did 6 laps and 90 secs to finish the run there in 46:58. The plan today was to run easy and I was thinking of skipping the strides since rained hard today and the road was a bit wet, but I decided to do them in the last lap and to vary a bit the location where I start the second strider.

Splits were 8:02 to get to the park,6:22,6:19,6:18,6:14,6:16,5:36. The last lap was that fast because the strides that I did. I felt good on the srides, but felt sluggish and slow, again, I felt tired even before the run. I am happy I just got it done! Weather was very humid and total time was 46:58 for 7.5k or so.

Tomorrow is a rest day for me, ha! as if leaving work at 7 p.m. is rest, ha, well at least from running I rest!

Have a great Tuesday!

lunes, 25 de julio de 2016

Catching up a couple of runs

On Sunday evening I went out to run easy to the conservatory. I headed out at 6:30 p.m. I never looked at the watch till the end of the run, ran easy for 5 laps, then did the last lap hard. As hard as I could without losing my form and not going to crazy, but definetely working, I think I would not get down sub 4 mins in a lap (1k) right now, I always tend to flirt with the 4:30s and today's last lap was no exception.

Got there in 7:47, then did 6 laps in 6:22,6:21,6:13,6:22,6:23,4:31. Then did 90 more secs. Total time for 7.5k was 45:48 or so.

Today I had to run at 9:00 p.m. once more, I continue leaving work late, I wa tired and hungry before leaving, but I had to run.

Got out easy to the conservatory, did 5 laps and back home feeling good. Once you start running you feel good although the humidity these days is very high, so I was sweating early in the run. Got there in 8:09, then 5 laps in 6:30,6:25,6:23,6:20,6:15. Then 7:09 to get back home to finish up in 47:51 for 7.5k.

I thought that I was running faster for sure, but I have to put the palm on my back, not a lot of people go out running after 10+ hours of work. I must be crazy, or I really like to run!

Have a great Monday night!

sábado, 23 de julio de 2016

Morning easy run

Today I went out running at 8:20 a.m. as last Saturday, I wanted to run with company like the past Saturday, but I had to run alone this time around, ha, I always run alone so not too much of a problem.

I went out to the conservatory and ran easy. The sun was shining hard and the heat and humidity strong, the effort felt really easy, but I was generally tired, I think that is because I have been stressed with work lately.

Never looked at the watch, ran 5 laps to the conservatory and back home for a total of 7.5k. Splits looked like this: 7:56 to get to the conservatory, then 5 laps in 6:20,6:14,6:12,6:15,6:11, then 7:09 to finish up the 7.5k run in 46:53.

I thought that I was going slower to be honest, but it seems that fast pace on Thursday helped to get the turnover a bit faster. As I post this I realize that I did not feel any soreness from that progressive run, I mus have been improving.

Have a great Saturday night!

viernes, 22 de julio de 2016

Thursday late night progressive tempo

Yesterday it was another 9:05 p.m. run, its good to find out a new time for running, you have to explore new ways to get your running in, and even more when you are leaving work way too late.

Yesterday I had planned to run somewhat fast, because I was going to rest today (Friday) again, that is the schedule that is working for me the last few weeks, and taking advantage of the weekends.

So I headed out without having eaten dinner and that worked well, not side stitch today. I ran easy till the conservatory, then I said to myself that I wanted to do all laps sub 6 mins, not that hard, but a little faster than my normal easy pace and if I felt good I would increase pace.

I felt good and the splits were like this 6:03,5:52,5:44,5:23,5:10, then got off the conservatory and did the last 1.2k in 6:11, did not sprint, but finished at a strong pace. Did 7.5k total in 42:54. That was a good progressive run and I finished feeling strong and not huffing and puffing like most tempo runs. Either I am getting better or I felt better at the end because I eased into it . Either way, I am happy with this run, given the late start and the fact that I have been very stressed by work.

The running helps and when something is important to you, you will find a way!

Heat was strong also, I was sweating very much!

What is your excuse??

Have a great Friday!

martes, 19 de julio de 2016

Easy running

Today I left work at 6:40 p.m. and was out running at 7:30 p.m., later than I would have liked, but I have to get my training in. These past days have been crazy at work and the stress continues, luckily I have the running that helps me decompress a bit and relieve stress, the best stress reliever in my book.

I was a bit sore from Sunday so I took it easy, but as I am resting tomorrow, I sped up a bit in the last couple of laps, not a lot , but just enough to get sub 6 mins laps, so you can say it was steady state last couple of laps.

I felt good today, a bit tired at times, but generally good, the heat was awful and was soaking wet at the end.

I only looked at the watch post run, but the splits were 8:01 to get to the conservatory, 6 laps in 6:24,6:17,6:09,6:13,5:54,5:40. The last 2 laps were with a gatorade bottle in my hand, big mistake, I should have waited till the end of the run, I only took a little zip, I basically downed it post run. Finish up with 90 secs to finish my 7.5k run in 46:28.

Have a great night!

lunes, 18 de julio de 2016

Trying something new: Late night run

Today I tried a couple of new things, not because I wanted to, but sometimes you got to do what you can with the time given, so lets get start!

A friend called me when I was leaving work that He was close to my house and He would come visit me, I did not want to miss the run, so in the back of my mind I said to myself that I would run today no matter what, yea sounds obsessive, but I fee/felt very motivated with my running these days and I am enjoying it very much.

Another thing that I tried  was when I got here with my friend We both ate dinner , I ate a couple of chesse sandwiches, I never eat before my runs or at least that close to it, I ate those sandwiches 1 hour before I started running.

Sometimes you have to take risks to test some other methods, but in my book, those pre workouts before running does not apply too much, my stomach cant sit food very well so close to my running time, maybe for weightlifting is different because is not that continious as running.

I started running at 9:02 p.m. today, the latest I have gone out running in my almost 14 years of running, felt weird at the beginning, but then felt natural and the park was very peaceful.

Soon into the run I could feel those sandwiches in my stomach and I experienced a side stitch for a short amount of time, then I felt good, but then again experienced disconfort in my stomach, of course I was very hungry when I got home, I would not have waited till 10 p.m. to eat dinner, at 8 p.m I was ready to eat dinner and that is what I did.The best part of the run was the last lap in the conservatory where I could finally got into a groove and felt really good, the same on my way home, before that, it was just a caracter builder, from lap 2-4 I felt like crap, felt low in energy, but then as I said , things started to improve nicely, the good thing is that I never gave up and continued to do my planned run.

The run consisted in 5 laps to the conservatory and back to total 7.5k of running. Never looked at the watch and just kept the effort easy. Ran 1 lap with a friend of my friend Jose, We chatted a bit, but He only lasted one lap and I was all alone once again.

Splits were 7:54 to the to the conservatory, 5 laps in 6:29,6:33,6:31,6:26,6:21 and 7:03 to get home. As I said I felt really good at the end, maybe that was the time when I made the digestion, lol

7.5k in 47:54, Happy to have gotten my run in, no matter at what time!

It was nice to run at that time, it would be good to do a workout in the park at that time, not too much people, not people to dodge or dogs to dodge, you can get into a great groove during hard workouts at that time, of course, the sooner you get the run during the day the better. However, We dont always succeed at that, and We got to find an alternative, as long as you are running, time of day does not matter much, training put in is what really matters.

Have a great night!

domingo, 17 de julio de 2016

Tempo run + strides

Today I was unsure about doing my tempo run, even when I went out running, the plan was to run one lap at tempo effort, then one lap easy, repeat the process till 5-7 laps or so, but when I did my first lap easy that my tempo run started I decided to do a continous tempo run, felt good for the first couple of laps then got tired, by the end of the 3rd lap I was tired, I dont know if it was mental because I have been doing only 3k tempos. Decided to do 1 more lap at whatever pace following the same effort, of course when I got to the flat part I sped up a bit, but I was huffing and puffing too much, and wanted to keep myself under control.

So did 4k tempo, then did 1 lap easy, and then decided to do another lap doing 4 strides, then on the way home, in the last 500s decided to throw a couple of more strides, so it was a good day of training! 9.5k total in 54:58 and the run flew by mentally because I changed things up and dont followed the same pace for the whole run.

Splits were 7:59 to get to the park, then did 1 lap easy in 6:31, then 4 laps at tempo effort in 5:20,5:18,5:14,5:07, then 1 lap easy in 6:39, then 1 lap doing 4 strides in 5:24, I got surprised with that one because I almost equalled the tempo run pace and this lap doing strides felt easy, I just sped up for 100m, then jogged for another 100m before repeating the process once again, then I kept an easy pace till home, but moving the legs, since I wanted to make this day a quality day, in the last 500m as I said I threw I couple of 100m strides to total 6  x 100m strides to learn to run fast when tired and to practice my raw speed.

To be honest I thought that the tempo effort was faster today, but at the end of the day a tempo is a pace confortably hard and the pace for last week was faster than I should, so today it was more accurate, but I find that I finish the tempo effort more tired than I should given the slower pace, no biggies, thats what my body had for today and I felt really good at the end, very strong.

Note: I did not look at the watch during the run, I just run by effort, and look at the watch post run when I am at home, I am getting into the habit in doing that because following a precise pace for a tempo run its not optimal, you should run tempos off effort and easy runs for that matter!

It was a very productive weekend, a couple of 9.5k runs and one of them with quality thrown in! tomorrow its going to be very easy.

Have a great rest of Sunday!

sábado, 16 de julio de 2016

Morning hot run with good company

Today I was not sure if I was going to run in the morning or if I would procrastinate till the afternoon, I had something to do in the evening, so that afternoon could get complicated. So I grew a pair and headed out at 8:20 a.m. to the conservatory with the sun shining hard.

Within the first 5 mins I was sweating already I knew that its going to be a long day, I never looked at the watch, I considered to do a tempo run, but the way I was feeling in the first couple of laps and how hard the heat was, I skipped that, and opted to do the run completely easy.

when I had 2 laps and something I saw a woman and I wanted to catch her to run with somebody for a bit, its hard to run alone in that heat, it took me more than 1 lap to catch her, when I was approaching I recognized the woman, its a very athletic woman that I have seen for more than a year in the park running, and She runs at a good pace, so that would be a good fit. I had run with her in the past, but only for a short period and She did not even remember me, I even knew her name.

Anyway, When I caught her I went ahead just a bit, but waited for her and then She ran nex to me, until She took off her earphones and asked, How many laps do you do? and I responded and We started talking briefly, I did not talk much because I realized She was struggling sometimes. I was only doing 5 laps, but I had something to do, and it was to help her finish her run, She was in her 1st lap or so when We met, so that was a good opportunity to add more mileage myself and to help her/motivate her to complete her run.

I dont coach anymore for lack of time decided to quit, but I am good at motivating others at running.

Ok! Back to the run! I worried when She had  a bit more than a lap to go and She was huffing and puffing and sometimes decreased the pace just too much, I just tried to encourage her the best that I could, but I did not over do it.

Luckily in the last lap She kind of recovered and even finished with a sprint, She has a very good  sprint ability, and it was very fun to run with her, I hope that We can meet again in the future, not easy to run alone in those conditions, and its always good to meet new people through running, I have met amazing people through this lovely sport!

After the sprint I just shook her hand and told her " good job" She said " thanks you too", I never told my name,  then I just turned and completed my 7th lap and headed home to complete 9.5k in 59:23.

Splits were: 7:47 to get to the park, then 7 laps in 6:23,6:17,6:05,6:17,6:02,6:34,6:07, then back home in 7:23 for a total of 59:23 for 9.5k.

As you can see, the splits were over the play, but that is the style of the gal, She would speed up and then 300s later She would decrease pace.

It was a good run all around, and that is why I love running, you could motivate each other, even strangers, when you are there clicking the miles, they are no longer strangers, they are part of your team, that is the beauty of running!

Of course, the tiredness went away, but my focus changed from being the tired to being the motivator, helper!

Have a great Saturday!

jueves, 14 de julio de 2016

Easy run with 6 strides

Yesterday was a day off. Today I went out running at 7:15 p.m. or so without  a watch because my brother took it to his run, yeah! I wanted to do a fast lap or 2, but wanted to track it so played by feel. When I went out I felt like crap for the first 20 mins, was feeling full, but after those 20 mins I started to feel better and better up to the point of in the last lap + my usual 90 seconds, did 6 strides, totaling around 7.8k.

I felt really good on the strides, very relaxed, smooth and fast. Would love to feel like that on intervals, but what can you do!!

Felt awesome at the end, and its amazing how a run can start awful and improve to greatness by the end.

Tomorrow is going to be another day off, before running a tempo on the weekend and maybe  a longer run. I want to lose more weight, because I am eating a lot of junk lately, and see my belly getting a bit bigger, so dont want to lose all the progress that I have made.

7.8k without a watch, feeling great at the end. Weather was hot!

Have a great Thursday and Friday!