lunes, 29 de febrero de 2016

Easy evening run

Today I did my run after work at 7:15 p.m. I just wanted to run easy to recover from yesterday`s tempo. That was basically what I did, but I thought that it was going to be faster than my normal easy run pace, because I felt good from the get go, However, after running the first uphill (after 500s from home), I realized that it was going to be a rough day, I felt tired and the breathing was labored eventhough I was running pretty easy.

I got to the conservatory in 8:04, then did 6 laps easy and 90 secs more to complete the 7.5k, splits were 6:29,6:25,6:11,6:04,6:09,6:08. I was surprised when I saw that 6:04, because I was running easy and felt very tired, in fact its strange that I ran this easy run progressive eventhough I felt like crap basically the whole way.

No spring in my legs and the breathing is so labored, because I think I am getting the flu, a lot of caughing prior to running. Did 7.5k around 47 mins or so.

It seems that the training is paying off little by little, this is going to be interesting.

Have a great Monday!

domingo, 28 de febrero de 2016

Another long run and tempo mix

That is not really a long run, but for me it sorta is, but the enphasis as the tempo of course.  Today I woke up really early before 6 a.m. but I did not head out till 6:55 a.m.  I headed out with my father to the mirador warming up very easy, I did not feel great, because my left quads felt a bit burnt after the easy run yesterday, dont know if its DOMS or what, but yesterday the run was pretty easy so no way is a result of that, maybe Thursday`s fartlek is paying off yesterday-today.

Anyway, warmed up 3k, then the tempo started, I wanted to run slower than last week, more confortable but with even splits of course, today I started even faster feelin better, 1st km came in 4:55, feeling very good, but the breathing a bit labored, then decided not to look a the watch till the halfway point, but I was taking splits anyway, afer the mile I knew that I had to cut this tempo short If I did not want to turn this into a race effort, 2nd came in 5:02 ( did not look, realized post run), halfway I took a glance at the watch in 12:26, feeling good, but the breathing was very labored, decided to reach the 3k mark and see what happens, 3k in 14:58 (4:59 that km), then thew the towel and was happy with my effort, my father was there and We ran together for 1km in 5:57, then decided to put the hammer down for the final km and see if I could get sub 26 mins, or improve my December 5k race time (25:53), yea racing the watch I know, but sometimes the watch can help, final km came in 4:51 feeling very good and smoothly. Of course, I had 1k recovery prior to that, but I am happy that I could regain myself after throwing the towel, not that I am a coward, but I my breathing was very fast for a tempo effort, realized that I am not recovered from Thursday,  Total time for the 5k was 25:47, with the 4th km jogging around, I must be heading the right direction, I wanted to run about that time, but with more even splits, anyway, happy with the overall effort, happy for the first 3k and happy with how I felt in the last km. So I consider this workout a success.

Another thing, that I have noted is that no matter how slow I do my easy runs ( as long as I dont lose form or mechanics), the important thing is the stress workouts and I am getting better and better each workout. Easy runs are for recovery purpose, or preparing you for a hard effort.

3k cool down, to finish 11k for the day. Ran 6 times this week, I am running 5 times, but this week I just wanted to run more so I went with it.

I am getting more and more motivated in my running, maybe because I am improving, maybe because I am training smart, or maybe because I am feeling better than ever.

Hope you have a great Sunday!

sábado, 27 de febrero de 2016

Easy recovery run

Yesterday was off, but I planned for it, instead of training I went out drinking with a work buddy, but I am not much of a drinker, so after 2.5 little bottles I stopped, and even with that little amount I did not feel great afterwards, it seems that I have to quit drinking for good, that is not for me. I only drink once every few months though, but it seems that I have to decrease that frecuency to none.

Anyway, that did not have an impact in today`s run at all, I just woke up at 6:30 a.m. and got out running at 7:10 a.m. with my father, I kept the pace easy and got to the conservatory in 7:48, and did 5 laps easy in 6:34,6:24,6:19,6:15,6:12, got home in 7:06 for a total of 47:13 for 7.5k. So as you can see the pace was easy, but I am trying to recover from Thursday workout and preparing for tomorrow`s tempo which I plan to do it slower than last week, as I said, last week was  near race effort,eventhough I could keep pace, the effort by the end was very high.

Weather was good and I felt pretty good and that felt really easy.

Have a great Saturday!

jueves, 25 de febrero de 2016

Fartek workout

I am coming back little by little. Today I finally did my fartlek workout and I felt very good.

At 7:15 p.m. warmed up to the conservatory and did 1 lap easy, then the workout started, did 3 x 3 mins, and 2 x 1 mins, the 3 mins with 2:35 or so easy jog in between, and the 1 min repeats with 1 min easy jogging in between. I felt that I could maintain pace, but the breathing was very labored, but that was a sign that it was working, felt tired after the workout, but at the same time felt very strong, it seems that I am coming around nicely.

I did 6 laps and 90 seconds total and did around 48 mins total time, just over 7.5k I think, since the recovery and the warm up and cool down laps were very slow, but I am happy with the hard part of the workout.

I am increasing the hard portion each week and I am feeling more confident week after week. Tomorrow I ll rest, and Saturday morning easy, to On Sunday tackle another tempo run, but probably that is going to be much slower than past Sunday`s, I almost raced that tempo, but who knows, maybe I ll start to race the watch again, either way, a stress workout put you in a great position to improve.

Have a great Thursday!

miércoles, 24 de febrero de 2016

Short easy recovery run

Today I decided not to do the workout because I am still tired from Sunday and a bit tired from yesterday, but during my run today, I even considered doing the workout, but played it safe and it was a smart decision as I experienced a side stitch today.

I went out at 7:20 today to the conservatory in 7:54, then did 4 laps in 6:31,6:19,6:16,6:16, then completed 90 secs more to complete a bit more of 35 mins. I felt good today, but not great, tomorrow I ll do the workout and I expect to feel very good and recovereed.

Around 5.5k total.

Have a great day!

martes, 23 de febrero de 2016

Easy "long run"

Today I came home walking from work, so around 2.5-3k I suspect. Then at 6:40 p.m. I headed out with my father and a friend to the conservatory, I took off early, not that I was going fast, but they stared very slow, because my friend was doing intervals in the park.

I got to the park in 7:54, very easy, and then did 9 laps, the 9 laps were not planned, the plan was to do 6 and complete the 7.5k, but I felt very good and decided to keep on going to get out of my confort zone, I still felt sore from the workout on Sunday, and I want to do a workout tomorrow, I guess the pace was so easy today that it wont affect my tomorrow`s fartlek.

I did 67:21 total time, what I guess in 10.7-10.8k or so. it does not matter really, but I got out of my confort zone and ran longer than planned. Splits were from 6:36 to 6:15 or so, so very easy, the faster laps were at the end, and I felt very confortable.

Happy to have run today and to be heading the righ direction!!

Have a great Tuesday!

lunes, 22 de febrero de 2016

Night recovery run

Today I am very sore from yesterday, but once I started running I was just fine. As soon as I started running I felt both shins, and I worried a bit, but after a couple of mins that went away.

I headed out today at 7:15 p.m. to the conservatory very easy at 8:07, then did 6 laps there and 90 more secs to complete what I think was 7.5k. Splits per lap were 6:35,6:32,6:26,6:24,6:17,6:14. the effort was very easy, but I felt very good. Sometimes I felt a bit impatient, because I wanted to speed up, but then I remember that this was a recovery day and the purpose of today`s run is to recover from Yesterday hard run.

Did 48 mins total, very easy, tomorrow I ll run easy once again, and by Wednesday or Thursday I should be ready for another hard workout.

Weather was very good, and I felt awesome despite the soreness!

Have a great night!

domingo, 21 de febrero de 2016

Tempo run or long run, maybe both?

Today I had scheduled a tempo run, I wanted to do 5k sub 26:15 in the mirador, of course that is not my tempo run pace, given that I ran 25:53 in a 5k race on December, but I thought I should do it, following even splits, and given last week`s tempo run, that should not be a problem in flat terrain.

Anyway, I wanted to run at a controlled, but " fast" pace, warmed up 3k untimed to the mirador, very easy talking with my father. Then tied my knots harder and the tempo started, first 200s in 55secs (should have been 62-63), way too fast, then decreased the pace a bit and passed the 500s in 2:23, still too fast, bue then it seems that the pace took care of itself and I slowed down to 4:59, the first km , but at that time I was running over 5 mins kms, anyway, I tried to stay at that pace asl long as I could, second km came in 5:07 (10:06), then I was feeling good but a bit labored, kept the pace and effort, halfway came in 12:37 (2:31 for those 500m), 3k in 15:12 (2:34 those 500s), then I started to get tired, but I could keep the pace so I kept pushing, I really wanted to run sub 25:53, given that I went out that fast, 4k came in 20:20 (5:08), that is in the bag, but I was very tired and huffing and puffing very hard at this point, tried to strenghten mentally, and kept dividing the remaining km in small segments,  (600s to go, just get to the 200s mark, get this shit done), in the last 400s I tried to increase pace, but I remained the same, with 200s to go, my father encouraged me and another guy I just had passed started to race with me with 80m to go, He accelerated, then I accelerated, but after I saw He got to his maximum I ate him alive in the final sprint, I finished the 5k in 25:22(5:01). 31 seconds faster than on December , not too shaby.

I felt really tired, but felt great and happy to keep that pace, 3k to cool down and 11k total, dont remember the last time I did 11k.  so That is why in the tittle I put 11k as a long run, for some people that is only a short easy run.

I am happy with my progress , but I want to get to 22-23 mins before the year ends, I have not weighed myself since January 1st, and as I am heading the right direction in my performance, I dont care about scales, so I ll keep my promise, not weigh yourself till January 1st 2017.

Another thing that I wanted to note is that the watch really helped today, I have said before that its better to race without a watch and by effort, but to be honest, it can be good either way, I realized than during my last 2 5k races, especially in the last one, I did not gave my best, it was that I got dissapointed, when I saw those old guys (no offense) around me and pretty much gave in till the finished line. The watch today kept me very focused with the goal in running sub 25:53. I dont know, maybe I ll race with a watch, but maybe I ll keep with my watchless approach during races. In fact, is not the watch`s fault, is one atiitude and mindset. It seems that seeing those people around me discourage me, instead of pump me up to the finish line. Botton line: Improve and get the shit done, so that, fast people are around you.

Have a great Sunday!  I am coming back little by little!

sábado, 20 de febrero de 2016

Morning easy run

Today I went out once again with my father to the conservatory at 7:20 a.m., the goal for me was to run easy to prepare for tomorrow`s tempo run. I got to the conservatory in 7:44, my father was ahead, He is getting in great shape!, then We parted ways since He always does the laps clockwise and I do them counterclockwise, but yesterday I made an exception and did the laps like He does, at the end of the day is the same thing, when you go uphill in one direction, you go downhill in the other, and viceversa.

Anyway, I did 5 laps easy in 6:14,6:11,6:08,6:10,6:07, holding back a lot, even a guy tried to race with me when I passed him, but I told to myself, Hey!! you got a workout tomorrow and if you feel like wanting to speed up, save up that for tomorrow when you are suffering and dont become a pussy.

Finished the 7.5k in 46:12, feeling pretty relaxed. My father finished ahead in 46:00-46:02, That old guy is getting in shape! He usually trains almost 1 min per lap slower than yesterday and today.

The weather was great also!!

Have a great Saturday!

viernes, 19 de febrero de 2016

Easy running

Yesterday I took the day off, was going to run easy, but got too hungry from work and skipped. I felt guilty for it.

Today at 6:35 p.m., I went out with a female friend and my father to the conservatory and I hoped that you would have a good conversation and banter there, but my father took off at a pace that was a bit unconfortable for my athlete.

We got to the conservatory in 8:02 ( with my friend We get there in 9 or a bit less mins most of the time), so We were faster than her easy pace, my father continued pulling away, but I remained with my friend to monitor her effort and ask her if She was ok, The first 2 laps were in 6:25,6:28, definitely too fast for her easy pace, We always do over 7 mins per lap, We work that out to slightly sub 7 mins in the last lap, but this time We were way ahead, in the 3rd lap She was struggling , We did that in 6:51, She told me that She had eaten too late, She wanted to battle through it, but when She told me She wanted to throw up, I told here to stop there and do the scheduled 60 mins tomorrow. Then I continued by my own, did 13:20 for 2 laps ( the first lap of those 2 lap was very easy trying to encourage my friend), then did 1 more lap in 5:58 to complete 6 laps total, then did 2 more mins to do 49:18, what I think was a bit more than 7.5k.

I felt really good today and the last lap was definitely the easiest of all.

Weather was pretty good also and I enjoyed the run!

Have a great night!

miércoles, 17 de febrero de 2016

Night fartlek workout

Today I decided to do my fartlek workout (speed workout).The plan was to do 4 x 2 min with 2 min jog in between. Thats what I did and I felt pretty good.

I went out to the conservatory in 8:10, then did 1 lap easy in 6:40 and then the workout started, the first interval felt like an eternity and I think I did it too fast, then I slowed down a bit, but not enough to feel easy, I felt tired the whole way and in the ON part I was huffing and puffing, but I think that is the purpose of that workout.

After the fast period was completed I did 1 more lap easy in 6:46 to complete the 5 laps and then headed home to finish the 7.5k in 46:31, almost the same time as yesterday. I was running in the first lap easy with a guy and as soon as I took off , He sped up as well, I would pass him in the fast portion and He would pass me back in the recovery portion, He won because after finishing my last interval,He passed me back and remained that way, I said something to him "lets go",He smiled and dissapeared. It was good to run with company, that keeps you focused in the workout, I almost did not feel the 5 laps, those laps passed by very quickly.

All in all a good workout, and I ll do a tempo run on the weekend. I am liking to run fast, that gives a lot of confidence, and I want to think that I can come back to shape. One day at a time.

Have a great Humpnight!

martes, 16 de febrero de 2016

Damn rain

I could not run on Sunday and Monday, so last week just did 4 runs, and I was feeling pretty guilty. But the rason was that I left my runs for the evening and at that time both days was raining very hard, as I explained the other day, its nice to run in the rain, but once you are in the conservatory, the 1.2k to get to the conservatory is very wet and hilly and very irregular, and after I twisted my ankle with everything dry , I am playing it safe. But I felt very guilty and today I was very happy to be back a it.

I even twisted my ankle today, this time was my left ankle, luckily it was not the whole foot, so no problem so far. Today at 7:15 p.m. I headed out to the conservatory easy to prepare for the upcoming workout, ha those 2 days off served as recovery from Saturday and I felt sore those 2 days, today I was much better though!

Got there in 7:57, then did 5 laps in 6:20,6:16,6:09,6:10,6:05 and back home in 7:00 for a total of 46:34 in 7.5k. I felt really good and smooth today, it seems that those days off did not do any harm to my fitness, Anyway, I am motivated to run and those days off really pissed me off.

I did not force the pace even once, as I said I am training smart so that I can reap the benefits of the training and I can see that I have improved something, not much, but if I keep doing stress workouts and doing easy runs easy, then the fitness should come back.

Have a great Tuesday!

sábado, 13 de febrero de 2016

Tempo inspiration

I was to skip any stress workout this week, but after seeing the USA Marathon olympics trials, I just could not help and do something faster than easy. I got out faster from the get go and I got to the conservatory in 6:55, the last time I got there in sub 7 mins, was years ago.

Then I decided to keep the effort or increase it a bit if I felt good, plan was to do 5 laps at a strong pace, first lap came in 5:28, then just tried to keep effort and the second lap came in 5:12, I was susprised with the dramatic change, then tried to ease up a bit so that I could complete the 5 lasp at a strong effort, came in 5:11, good news, then tried to stay at it for the whole 5 laps, the other 2 laps came in 5:11 and I increased effort in the last downhill to finish in 5:00 the last lap. If I sum correctly, the 5k (5 laps) came in 26:04-26:07 so I think that is faster than my last 5k races, not in time, but today I ran through 10 hills, the races were flat, so I think that I am heading the right direction.

Then ran home easy to the conservatory to home to finish the 7.5k in 40:41. Dont remember that I did a time like that, of course all this years I have been basically jogging around, that pace is jogging for some, but the effort was there today, I was grunting very bad and doing a high noise, but I could keep pace, the problem was the legs getting heavier and heavier and the breathing out of control.

I feel very happy with today, and it seems that the pace on easy runs does not matter, because I have been jogging easily the whole week and today I felt very fresh, from the get go I knew that it was going to be a good day for me.

I just felt good and strong, then more easy runs till mid week of next week and I ll do the 2 min repeats that I promise, I am getting the training nicely, because those mini tempos that I have done have given me a lot of mental strength and a lot of confidence.

Have a great Saturday!

viernes, 12 de febrero de 2016

The easy runs continue

I said that I was going to do a workout but that did not happen, on Wednesday, I got very tired from work and suffered paralysis of analysis and I did not even run that day. On Thursday the whole day rained and it did not worth to run in those conditions, it could be quite unconfortable to run in paddles and the last time I ran in a strong rain it was not a pleasurable experience, dont get me wrong when you are cruising in the conservatory there is no problem with rain, but the problem comes when you are outside the conservatory or goint to the conservatory.

Ended up not running that day either so my both days off of the week were back to back, no biggies I only have to run from Today till Sunday.

Today at 5:30 p.m  there was a birthday meeting there in my work and they gave chocolate cake, and greasy food and sodas, I had the run in the back of my mind, but I ate and drank anyway.

When I got home I sat in the pc for a while and at 7:40 p.m. I headed out to the conservatory feeling stuffed still, ran easy and after one lap considered doing the planned workout, but given the way that I was feeling it did not worth it and I just continued running easy till 3 laps then I got out the conservatory and headed home.

So 5.5k in 34:59, 3 laps in 6:30,6:19,6:17 so yeah the pace was pathetic, but at least I ran which is a plus.

Tomorrow morning I ll run a bit faster and longer hopefully, because I wont have a full stomach.

Another thing that I have done the last 3 days is to come from work to home walking which helps to build some extra calories. The distance is not long, just a bit more 2k I think.

Have a great Friday and keep the running strong!

martes, 9 de febrero de 2016

Easy run

Today I got from work and went out straight away to the conservatory at 7 p.m. , did 6 laps there and finished there, ran some more to complete what I think is 7.5k.

The pace was easy again without a watch. I felt good, but when I started running again after helping a little girl when She fell off the bike, I lost the rythm and felt somewhat tired.

Anyway, felt good and strong and I think I am ready for some 2 min repeats tomorrow, I need to push those since the last couple of days have been pretty easy to recover from Sunday and to be ready for tomorrow.

Hope you have a great night!

lunes, 8 de febrero de 2016

Endless patience

Today I got hungry and tired from work and I almost bag the run, but I thought better of it and got out there. I went out at 7:25 p.m. to the conservatory at a very easy pace to recover from yesterday`s mini tempo.

I got to the conservatory in 8:06 and then did 5 laps in 6:25,6:24,6:20,6:17,6:19 and back home in 7:26 to complete 7.5k in 47:53. So as you can see it was very slow, but I felt pretty good and a couple of people passed me today but I have decided to train smart and to run each run with a purpose. Today`s purpose was to run easy and recover, if they want to race, then I can give them a run for their money on my workouts or on races, not on easy days.

I think that that applies to other areas of life as well, sometimes you want things and you want it now, but when you stop for a bit and  analize things, you realize that you better wait for a bit, so that you can get that thing easier.

Instant gratification is never good, but I have to admit that sometimes having patience is a kick in the ass, because you have to make sacrifices and not necessarily get results in the short term.

Hope you have a great start to the week!

domingo, 7 de febrero de 2016

Mini tempo run

Today in the evening at 6:00p.m. I headed out with my brother to the conservatory to do our tempo run, He was going to do a tempo run of 5 laps  (5k), and I was going to do a tempo run of 2-3 laps (2-3k) depending on how do I feel, of course I wanted to do 3 laps intead of 2.

We warmed up easy to the conservatory and then did 1 more lap easy before starting the fast portion, I let him the watch since He was going to run longer, I tried to stay in contact so that We could have similar splits.

The workout started and after around 300s He went ahead and I tried my best to hang on and not to lose contact. The first lap passed and I felt good, but the second halp was not that good, because my brother stopped  cold after just starting the second halp after that I did not have a rabbit and I had to battle it out myself.

The third lap came and I basically slowed down to a jog, continud that way till the half way or so and then accelerate again to finish the 3k in 15:17 , splits were 4:52 ,5:54 (9:46),5:31(15:17). Then did 2 more laps for cool down in 7:09 and 6:34, then ran 1:30 to finish in 46:xx for 7.5k. Oh yeah, Danilo gave me the watch  when I passed him after the first lap, but I could not put it so I grab it with my hand.

All in all, I felt a lot of satisfaction after the workout, is  good to run hard and push your limits. I will keep doing this, of course I wont race as promised, but maybe later I ll break that promise, but honestly, my times are pathetic right now to race. Anyway, I feel happy because I am heading the right direction.

Next week, I ll try the mirador route where the route is flatter and I ll sure go down sub 15 mins, that puts me in a very good position to get down sub 25 mins in the 5k.

The weather was a bit hot but very cloudy!

Have a great night!

sábado, 6 de febrero de 2016

Easy does it

Today in the evening at 6:10 p.m. I got out watchless to the conservatory to run easy again to prepare for my mini tempo tomorrow. I did 6 laps there and the last lap was in 6:08 because my brother gave me the watch for the last couple of laps, but I only could measure the last one. I was running pretty easy, but felt awesome, maybe I should have done the workout today.

The weather was great there and I felt great, I hope that I can carry that on to tomorrow morning.

7.5k in around 47 mins or so, so very easy, but not that slow that I lose biomechanics  or form, easy enough to give me the adaptations. As long as I accomplish my goal in stress workouts, pace on easy runs dont matter much.

Have a great Saturday!

viernes, 5 de febrero de 2016

Easy run with a friend

Yesterday I took the day off.

Today after work I headed out with my friend/client to run with her. At 7:10 p.m. We went out to the conservatory at a very easy pace (her pace), and We did 5 laps in the conservatory in 7:15,7:10,7:02,7:01,6:57 and back home for a total of 53:12 for 7.5k. The pace was easy for me, but this is the first time that She does 50 mins without stopping and She looked great and strong, so I see a lot of good things coming.

I think She can run sub 60 mins on April when there is the gatorade 10k. I ll make sure She does the best she can.

Have a great Friday!

miércoles, 3 de febrero de 2016

Post work fartlek

 When I got off work, I felt tired, but on my way to home I even toyed with the idea of skipping the workout and stay home " resting", as soon as I got home I motivated myself and I went out to do my planned mini fartlek.

At 7:05 p.m. I went out to the conservatory warmed up for 1 lap (2.2k total), and then did 6 x 1 min fast with 1 min recovery in between. then I ran easy the rest of the way to complete the cool down, 5 laps total and back home and 7.5k in the bag.

I felt somewhat heavy during the workout, and I did not feel particulary well, It was not as fast as other times, because I wanted to do it controlled, plus my 3k race pace or so is not that fast right now, so I think the effort level was spot on.

During the cool down I felt very good and loose, when I got home I felt renewed as if I had not worked for the day, that is the magic in running. When you are focused on a workout, your mind just switch the day mental tiredness and focus on the task at hand.

Fartlek done! Hope you have a great Humpday!

martes, 2 de febrero de 2016

Easy run

Yestereday I took the day off, because I got home very hungry from work, opted to eat instead of running.

Today after work at 7 p.m. or so, I headed out watchless to the conservatory at an easy pace preparing for a workout tomorrow, I did 6 laps there and finished there. I ran easy for the most part, but surged at times because another runner was provoking me with surges , everytime I caught him, He pushed away, the competitive juices got the best of me eventhough I said several times that today`s run was an EASY RUN, I hope that  that indiscipline dont pay off tomorrow.

Yea! I  won the battle, but you dont win battles in training, you have to give that effort in races, yea, bla bla bla, I did the exact opposite today, but you got to enjoy your running right?

7.5k watchless!