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!