jueves, 31 de marzo de 2016

Easy does it

Today I went out to the conservatory at 7:20 p.m., I am just getting home too late from work. I went out to the conservatory today to do 6 laps andn 90 secs, what I guess is 7.5k. Never looked at the watch during the run, but splits were 8:14 to get to teh conservatory, then splits per lap were: 6:30,6:20,6:20,6:16,6:14,6:05, 90 more secs to finish in 47:52 total time.

The funny thing is that I felt totally fresh in the legs, much better than the previous days. Also, the pace felt much faster than the actual pace, every lap felt much faster than 6:10 at least, but I ran the same pace as my easy runs, even the same when I feel like crap. But the good news is that I felt very good and the legs felt fresh, running is strange sometimes. I supposed to feel like crap after yesterday`s stress workout, but maybe that helped to loosen up the legs.

All in all, felt very good today and tomorrow I ll rest as I dont rest since past Thursday!

Have a great night!

miércoles, 30 de marzo de 2016

Failed workout (timewise) in my book, the effort was there

Tonight at 7:20 p.m. I headed out to the conservatory to do my workout, I was planning to do 1k fast and then 4 x 2 mins fartlek with 2 mins jog, but I tweak that a little bit. I have been feeling tired for the past week and today was not different.

I headed out to the conservatory without looking at the watch and then did 1 lap easy to complete the warm up, I was not warmed up, in fact when I start the fast portion, I am huffing and puffing early, its after a while that I pretty much settle into a groove. I decided to do 2k fast this time, so 2 laps fast nonstop, I did not checked splits during, but I put a good effort there, but I felt totally slugish, I felt tired, but knew that I felt very heavy and was not running at my interval pace, but today that was all I could muster.

2k came in 4:47,4:49, so pretty much even, but way off my interval pace, I prefered to be in the 4:30s, but what can you do, I put a good effort and that was the result., then did 1 lap easy to recover, and then did 2 x 2 mins with 2 mins rest, I felt tired there and put a good effort, but again, the legs did not turn any faster at all, the effort was there, but the speed was not, anyway, complete pretty much what I got out to do. Total time for today was 48:31, what I suspect was almost 8k.

Right now I look like a zombie, I am pretty tired and was like that before starting the workout. On another note, the stomach felt pretty good today after ditching cofee today, the problem is in the leg. Honestly, I am not happy with this workout, but sometimes you have to accept things as they are.

Have a great night!

martes, 29 de marzo de 2016

Blah night run

From the get go I felt like s$%$t, my stomach was upset for most of the run, such as yesterday and I think I know the reason, is because a cup of cofee that I am drinking at around 3:40 p.m. I still can feel it 3+ hours later during my run. Tomorrow I ll ditch it to see if that makes a difference.

I did 6 laps in the conservatory and 90 more secs, I did the same as yesterday, did not look at the wach during the run, but took splits: 8:13 to get to the conservatory, 6 laps in 6:38,6:30,6:27,6:24,6:23,6:20. Then completed 90 seconds to get what I think is 7.5k. I was impatient with this run to be over. I was just dragging the whole run, just felt better in the last 1.5 laps, when my stomach almost empty itself.

They say that you progress when you are struggling, and I think that is a good part in training, youd ont improve by feeling good everyday, sometimes you have to feel fatigued so get ahead with your training.

The heat is going up also, so We have to brave the elements. Again, I ll ditch the coffee tomorrow and see if I can do a workout tomorrow, I have been feeling tired, We will see!

Have a great Tuesday!

lunes, 28 de marzo de 2016

Easy recovery run

Yesterday forgot to mention that I ran 6 times last week. Very consistent.

Today after work I just went to the conservatory and ran very easy, did 6 laps there and 120 secs more. I did not look at the watch during the run, but I took my splits, just wanted to run easy and recover, glad I listened to my body, since I was very very tired. I am also glad that I only did 1 workout last week.

Got to the conservatory in 8:11, then did 6 laps in 6:33,6:29,6:27,6:20,6:19,6:15. Finished the run in 49 mins and the only time I felt decent was in the last 2 laps, the first 4 laps were tight and tiredness. Again, I did not look at the watch during the run, but it seems that my body knows the easy pace, because I ran pretty much the same when I am looking at each lap, of course, I dont force pace on easy runs, eventhough I monitor the pace on every lap. On easy runs, pace does not matter much.

7.5k in 48:20 or so, then continued to complete 49 mins.

The weather is heating up,not the cool breeze of a couple of weeks back, that might be a factor of the tiredness.

Have a great start to the week!

domingo, 27 de marzo de 2016

Progressive tempo run

I am still very sore from the sprint that I did with my brother the day before yesterday. So I had decided just to run easy to cap off an easy week. But when I started running I felt better, still tired, but wanted to run harder than easy. So I ran easy till getting in the conservatory, then I decided to do 6 laps slower than my tempo pace, but much faster than my easy pace,  I was thinking about 5:20 per lap. I decided not to look at the watch during my tempo  and definitely will do it in future tempo runs, you takes a lot of pressure off an the body find the right pace itself.

An elite american athlete that I e-mail every now and then for a bit of advice told me that tempo runs should off effort and thinking about it, its true. Its pointless to hit certain splits during tempo runs, because tempo runs should be confortably hard, sometimes it will be a " fast" pace, other days will be much " slower", but the effort is what really matters, as He stated, body only know effort and duration, not pace or distance. The same for easy runs, effort should be easy, if you see pushing the pace too fast, the best is to hold yourself back, use that energy when you are being a pussy in your stress workouts.

I tried that in today's tempo run, I had tried that during my workouts years ago with great success, but some reason stopped doing it so from now on I ll just incorporate that, that is how you learn to race by effort, by training off effort.

Did 6 laps in 5:35,5:22,5:12,5:12,5:09,5:03. As you might know already the conservatory is much harder than the mirador because it contains a couple of hills and a lot of turns. In the mirador you just start and run on auto pilot because its a straight line till the turn around, then its another straight line to home. In the conservatory, you cant let your mind wander, because of the turns and hills.

I felt good today, felt under control, but the last 1.5 laps today really hurted, not pacewise, but the effort was getting very hard.  Looking at the splits, I now understand why it felt hard in the last couple of laps. Those types of workouts give you a lot of confidence in long races, and its good to let the pace come to you, instead of puttng an arbitrary pace.

Cooled down 1.2k to home for a total of 8.5k in around 48 mins or a bit  less, dont know because I stopped the watch when I finished the tempo.

A good finish to a good easy week! This week I ll resume intervals, the fat loss continues!

Have a great weekend!

sábado, 26 de marzo de 2016

Couple of easy runs

Yesterday I almost stayed in bed, I was being lazy, I could not run in the evening like I am used to, because We were going to the swiming pool for the day. At 6:45 a.m. We headed out to the mirador, my brother, my father and myself. My brother was doing a time trial so I had to lend him my watch so another watchless run for me, I had planned an easy run so no problem.

I ditched them early, beacuse they were running very slow for myself, I did not do a proper stress workout this week so nothing to recover from so no big deal to run faster than my normal recovery pace (tired from workous), I felt good and did 9k easy, for the last 3k I slowed down so that We could get home together, but with 200s or so to go my brother told me lets sprint to home, and I said " ok" and We gradually increased speed, but I was letting him dictate the pace, when I saw that He was all out, I accelerated and passed, then I switched one more geat to keep distance, I won this time, and I was running with the short stride possible, I could increase my range of motion, but not sure if that would have helped increase pace. Then We were both huffing and puffing, and I regretted to have run like that, because that short sprint could give me problems in the upcoming runs ( sore quads). 9k easy untimed.

Today My father and I got to the conservatory at 7:20 a.m. to do a short run, I was planning to do only 7.5k easy, so 5 laps in the conservatory, no more laps like in the previous Saturdays that have been compromising my Sunday tempo runs, but hey I think that sprint I did yesterday will sabotage my workout nonetheless. Either way, I ll do my workout, probably it will feel like a struggle like on Sunday, but maybe not, I ll definetily give it a try.

This time wore my watch and got there in 7:52, and the 5 laps looked like this: 6:29,6:18,6:21,6:19,6:14, it seems that I was starting to warm up in the last lap, then back home with my father to complete th 7.5k in 47:58. Nice easy run , but sore from yesterday`s sprint.

Another thing that I have been told lately,is that I have lost a lot of weight, I look myself leaner, but I have not weighed myself since January 1st and wont till Jan 1st, 2017. We will see how that plays out, it things that its working, but I have improved my diet and I am training hard( without workouts), so that is helping a ton.

I would expect my running times to be faster, but its not the case. No biggies I am enjoying the process a lot, and I think that is the most important thing, if I keep doing this, big things will come.

Hope you have a great Holly Saturday! Tempo run tomorrow!

jueves, 24 de marzo de 2016

Final catch up hopefully

My internet problem is solved and I now have a faster internet connection and hopefully it wont give problems like the old company did.

I ll do a brief catch up:

Sunday- I headed out to the mirador with my father and brother to the mirador and I wanted to do my tempo run, this time I was going to do it with my brother. I hoped to be a challenge for my brother since He is not running that much and I am training somewhat hard, but He defeated me easily, not that I was racing, but I tried to keep the pace going, but I did not have it today.

After 3k warm up, the tempo started and after the first km I knew that it was going to be a struggle, the first km came in 5:05 and in the mile I was struggling, the 2k mark came in 10:15, so 5:10 for that km, halfway came in 12:50, my brother passed 3 seconds faster, but He was basically was waiting for me, then after We turned around in the halfway mark, He started to pull away, I tried my best to keep going, but I was going very tired, not because the workout itself, but I started this workout very tired, I dont know if its the training or the run of the previous day, that is a long run for me at the moment, even that for some, that would an easy recovery run. However, I kept strong , 3k came in 15:26, for 5:10 for that km or so, 20:38 for 4k, 5:12 that km, in the last km I just wanted to hang on and seeing my brother very far way, finished the tempo in 25:43, for 5:04 in the last km. My brother finished in 25:09.

As I said, I just did not have it today, maybe I was wrong that with a watch, you can run faster, but in the end is your body who decides how fast you can run on a particular day, so that means that the watchless racing continues, dont want to risk a race , watching splits going up, feeling like shit.

I also need to recovery better for those workouts, I can go to those workouts tired, that tiredness could drag to th next week and get the overtraining hole, I am over reacting here, but that could happen if its done overtime.

Monday and Tuesday I did the exact same thing, 6 laps in the conservatory plus a bit more to complete what I would say is 7.5k. Both runs were watchless and on Monday I felt very tired, I was surprised of how bad I felt when the run started, I could loosen a bit as the run went on. On Tuesday felt much better.

On Wednesday- I wanted to do a watchless workout, got to the conservatory and did 1 lap easy, then wanted to do 1k fast, and then did a kind of fartlek of varying distances, I did 1k fast, dont know the time, but I am really curious of what I ran, I should have brought the watch, maybe I am just getting glued to my watch in training, then I was having side stitchs and I was not having the motivation to keep running hard, was not very focused, so I decided to do 4 more laps easy, but the last 2 increased pace so I was not running recovery pace, so once again 7.5k watchless.

I think that 1 easy week is not hurting my fitness, but maybe I ll throw some kind of workout Tomorrow, Saturday or Sunday, not 3 days of course, but at least one of them,

Next week I ll continue with my intervals and I ll bring my watch to track improvement. The watchless thing would keep going in races.

Today I rest, I think I need this rest, not feeling great this week, so this rest day is welcome. We are in holly week, so tomorrow through Sunday are good running opportunities because from today lunch I am free from work till Monday.

Hope you have a great holly/easter week!!

sábado, 19 de marzo de 2016

Catching up again

Yeah i have been running hard and consistently, but i dislike to post from my phone, because i still have problems with my internet connection.  This will be short and sweet.

Sunday- 11k total including a 5k tempo run, started it very tired from my mileage from the previous days,  did a negative split finishing in 25:24 with splits 5:09,5:07,5:06,5:04,4:55, controlled effort.

Monday after work was easy 8.5k,with lap splits ranging from 6:37 to 6:07 the last one.

Tuesday was the same as yesterday, but 7.5k, with splits from6:18 down to 6:11.

Wednesday was my interval day,  wanted to do 1k fast,  then 10 x 1 min hard, 1 min easy. I did 4:33 for the lap in the conservatory. Then could muster 8x1 min hard,  was very spent after that, too tired. 47 mibs total time.

Thursday was easy to recover. 7.5k easy, splits from 6:18 to 6:10,had company for 4 laps. 47 mins total time.

Friday rest

Today early headed out at 7:20 am to the conservatory with my father and brother,  got there in 7:49 then did 9.5 laps there splits were 6:24,6:17,6:18,6:12,6:10, 6:04,6:03,5:55, 3 more mins,  then back home to finish what i guess was 11k in 68:04. The reason that my faster splits at the end was that my brother was pulling away,  but i was saving for my tempo run tomorrow.

sábado, 12 de marzo de 2016

Catching up

This eill be short and sweet, because i m posting from my phone.

Thuesday i did 10.5k after work,  got to the conservatory in 8:04, then laps were 6:30,6:26,6:30,6:17,6:02,6:08,6:12,6:09,6:14. Finished in 66:30. Ran with other guys for 3-4 laps which felt great.

Friday i rested.

Today i headed out to do 8.5-9.5k easy,  but ended up doing 11.5k easy,  so 9 laps there.. Got. To the conservatory in 7:52, then splits for 9 laps were: 6:29,6:18,6:16,6:14,6:15,6:10,6:10,6:05,6:00 and back home in 7:06. For a total of 71:43 for 11.5k.

Both lengths of both runs were unplaanned, but i felt so good that i kept going. Dont know how that will play out in my tempo run tomorrow.

miércoles, 9 de marzo de 2016

Night Vo2 max workout

After work today I came home walking as I do several days a week now, that is around 2.5-3k I would estimate.

Then relaxed for a bit, and then at 7:10 p.m. I went out to the conservatory to do my planned workout, I planned to do 3 x 1 lap (1k) there with 4 mins recovery which is a bit less than the total amount of my planned time for the repeats.

I got to the conservatory in 8:25, very easy and then did 1 more easy lap in 6:48, then the workout started, the first one was unconfortable, the breathing was fast and pace wise I did not get into a good groove, felt a lot harder than the time I ran, 1st one came in 4:43, a bit dissapointed with it, but thought that the remaining of the repeats would be circa that time, 4 mins passed by, I found those 4 mins long and wanted to take less recovery since I was starting to lose focus, but the purpose of the workout would swtich if I take a shorter recovery. 2nd started and I already felt fried from the couple of hills that I have to face each repeat, that easy you dont feel it, but when you are running fast, that destroy your legs, after the hills had passed I started to charge up taking advantage of the flat terrain, huffing and puffing hard finished in 4:34, that was about right, and I was happy with it although very tired. Another 4 mins passed before I started the last one and I was very spent in the last one, I basically jogged the hills and started running hard after the halfway, taking advantage again of the flat terrain, when I wanted to ease up I remained myself that this was a stress workout and I ran very easy the last couple of days, so no place for pussies here!! I battled it out hard , trying not to lose the form and the last repeat came in 4:33.

I was happy with the workout, but I feel that I ran way too hard to run those times, maybe those hills take a ton on me, no matter the time, I think that I put a great effort there, and in the end that is the most important thing.

Did 2 more easy laps(7:10,6:28) to cool down and call it a day at 51:xx mins what I think it was around 8.5k. Felt very good after the workout and those workouts only rise your confidence. But I do have a lot of work to do!!

martes, 8 de marzo de 2016

Inverted Feelings

Today I went out running at 7:20 p.m. to run, the plan was to do the same as yesterday but hopefully feeling much better. It was the opposite, I felt sore and tired all around, I should have felt like this yesterday and today I should have felt like yesterday but you cant trick the DOMS.

Anyway, I kept the pace easy and felt pretty good in the last 2 laps, splits for 6 laps were in 6:24,6:18,6:16,6:19,6:13,6:09. Then did 90 secs to complete what I think it was 7.5k in around 47:30. So pace was very slow, but that is my easy pace and as long as I doing my stress workout correctly and improving in them, then all is fine. Anyway, that easy pace will have to come down at some point due to my improvement in fitness.

Tomorrow I ll do an interval workout there in the park, will have to listen to the body though.

Have a great Tuesday!

lunes, 7 de marzo de 2016

Easy night run

Today I got out running at 7:15 p.m. and the plan was to run easy to recover from yesterday, got out to the conservatory in 8:01, then did 6 laps and 90 seconds to finish in 47:50. Splits per lap were 6:24,6:24,6:22,6:15,6:18,6:18. So the splits were very even, and I felt pretty good, I did not feel the tempo run a lot, at least not as the first week where I was sore all around, but even if you are not sore, your heart and body are tired so you need to take it easy.

7.5k total and I felt very good. Sometimes I need to be very patient because I want to accelerate a bit more, but I do better do that when I am suffering during my stress workouts.

Hope you have a great night!

domingo, 6 de marzo de 2016

Morning Tempo run

This morning I was very prepared to do my tempo run, I even woke up much earlier than the alarm, the alarm goes off at 6:45 a.m. , but before 6 a.m. I was rolling around in bed.

My father and I got out to the mirador at 7:20 a.m. and I warmed up very easy 3k to the mirador, then stopped tied my shoes tighter, and the 5k tempo started. I tried my best to keep the pace controlled at the beginning, but crossed the 200s in 57 secs, too fast!! slowed down from there on and crossed the 1st km in 4:59, a bit too fast, but I felt good, today I wanted to keep the pace controlled and even, first time out doing these tempos, I raced the watch and finished much more tired than necessary, last week started out like a bat and hit the wall after 3k, ran easy for 1k and then hammer the last one. But this time around I wanted to run as evenly as possible and as controlled as poosible.

The pace felt very controlled, but the breathing by 2k was not that easy, 2k came in 10:04 (5:04), tried to keep relaxed, halfway in 12:37, and the 3k came in 15:12(5:07) ( exactly the same as two weeks ago, but this time around feeling a lot better), after that felt a bit tired, but with 1 mile to go I kept the composure and tried to keep relaxed while maintaining pace, mission accomplished, 4k in 20:21(5:08), the last km came in 5:05 for a total time of 25:26, so 4 seconds slower than last time, but feeling much better, and I never sped up in the last 200s to save time, I just kept running at the same speed and I felt really strong at the end, tired, but very very strong, it seems that the training is paying off nicely.

3k cool down with my father to complete a 11k day and a 6 days of running this week. Maybe I am getting obsessive with my running again, but I am enjoying this training a lot.

Another reason I think I felt much better than last week, is that I did my farltlek workout on Wednesday as opposed to last week that I did it on Thursday, so I had 1 extra day of recovery that can make a massive difference.

All in all, heading the right direction, a lot of work to do, but getting there slowly!

Have a great Sunday!

sábado, 5 de marzo de 2016

Easy morning almost hour

Yesterday I took the day off. It seems that for the last couple of weeks I have been running 6 times per week, the reason is simple, I am enjoying my running very much and I am becoming very focused on my training, that is a double sword edge, I know. But if I am coaching an athlete and other two has asked for help, I should get in shape myself.

Today I went out with my father tot he conservatory at 7:20 a.m. and I was thinking about doing 6 laps and back home(8.5k),but when I was approaching the 6th lap, I told my father to add one more lap, He did not like the idea since He was very tired, the last lap I did it in opposite direction so that helped a ton in regards to feeling good again, I was getting tired, dont know if the tiredness was physical or I was getting bored of doing laps and laps in the same direction, as soon as I changed directions I felt very good again. So I did 7 laps and back home for a total of 9.5k.

Total time was 59:14 and maybe I pay for it tomorrow in my tempo run, but who cares, I was enjoying myself.  Got there in 7:52, Splits for the 7 laps were 6:22,6:17,6:11,6:12,,6:11,6:07,6:13, and back home in 7:14.

Too much number for a mere easy run, but its important to keep the pace easy, remember: Easy days as just if not more important as hard days.

Have a great Saturday!

jueves, 3 de marzo de 2016

Recovery run

Today  at 7:15 p.m., yes I am running roughly at that time for the weekdays. Today I ran pretty easy to recover from yesterday, but I felt really fresh and good, but of course I was tired from yesterday, got to the conservatory in 8 low. then did 6 laps easy with splits: 6:29,6:24,6:23,6:20,6:20,6:10 and 90 more secs. In the last lap decided to move the legs a bit faster, but the effort remained the same, of course I made sure to keep it very easy.

Its amazing How my body is responding to the training, I barely breathed today, the effort felt very easy, and the pace was basically my normal easy pace, today it was jogging around to fill in the miles to recover and prepare from my next workout,that is a good way to train.

All in all, I did around 7.5k in 48 mins. Slow but I felt good, However, I started to feel tired after the 4th lap , not because of the run itself, but maybe because I have 6 days straight running or maybe because I was very hungry since after lunch.

Have a great Thursday!

miércoles, 2 de marzo de 2016

Fartlek workout

Today  at 7:15 p.m.I headed out to the conservatory to do my fartlek workout, I planned to do 3 min,2 min, 1 min x 2, with the same time as jog rest.

After warming up to the conservatory and running one easy lap to complete 15 + mins of warming up, I was ready to go. After the first 3 min interval, I thought that I was not going to finish the workout, I was not tired from the workout, but I felt a bit low in energy, because I worked a lot today. Anyway, I tried to relax as much as possible and could complete the workout feeling very strong mentally and physically.

I took 3 mins after the 3 mins fast, 2 mins after the 2 mins fast and 2 mins after the 1 min fast to start the 2nd set.

Felt good and I think that I worked pretty hard, when I wanted to pussy, I told myself that I run very easy on recovery runs so that I can push my hard days, so thats what I did.

Did a little cool down of 1+ lap. to complete 47 mins of total running what I would say 7.5+k. Not a lot of volume, but the intensity was definitely there. Felt very confident at the end, and felt that I can crush my last 5k race time, of course I can, because I already did in a " tempo" run.

Finished the workout after 8:00 p.m. and I forgot to mention and on both workout days, last Thursday and Today I walked home from work, so around 2.5-3k of walking after a long day of work, get dressed and go out to do my fartlek workout, I am burning some more calories, I cant complain.

Have a great humpday!

martes, 1 de marzo de 2016

Opposite of yesterday

Today I started my run as usual 7:15 p.m. and headed out to the conservatory to run easy, hoping to feel more recovered, thus feel stronger and be faster at the same effort. The pace was not faster, but I felt much better and the effort was very easy.

Got to the conservatory in 8:02, then did 6 laps and 90 more secs to complete an extimated distance of 7.5k. Splits per lap were 6:28,6:18,6:15,6:13,6:16,6:15. So the pace was very even, but the legs felt fresh and very good. Total time was 47:40 or so.

The enviroment there was good but not great, because as it was a rainy day and rained prior to 6 p.m., People, especially women are afraid of rain, I dont know if its for the hair or something, but almost nobody there, but I had to get the job done nonetheless!!

I think I am ready for a workout tomorrow!

Have a great Tuesday!