domingo, 31 de enero de 2016

Morning mini tempo?

This morning I was out with my father at 8:00 a.m. to the conservatory, the plan for today was 2.25k warm up + 2k sub 10 mins ( dont know what pace is that in my actual fitness shape)+3.25 cool down, that is a total of 7.5k.

So got there in 7:42, did another lap easy in 6:37,then changed gears for 2 laps in 4:49,4:54, the first one felt fast and a bit tired, the second one, felt slower, but my breathing was louder than a simphony of Bethoven, I tried to control it, but I could not do anything about it, within 2 seconds the simphony came. After those 2 laps I just put the watch on time of day, since the work had done, did 3.25 cool down (2 more easy laps and back home) for a total of 45:52 for 7.5k.

I was surprised with the total time, because the cool down was very very easy. I felt good overall, and that is much faster than my current 5k pace,but I knew deep down that I could do sub 10 mins, the plan was to do it in the mirador that is flat, but I dont like going to the mirador after 7:30 a.m.  the traffic just starts to bother me.

Felt happy and good because I had ages without doing sub 5 mins on more than 1 lap there, total time for 2k (2 laps( was 9:45) and that terrain is hilly, the mirador is flat, but Lets not over analyze things and leave it at that. Nex stress workout will be on Wednesday or so. Runs till then will be easy.

Another thing is that the weather was great, a cool breeze, maybe that was a factor on why I ran so fast:)

5 runs this week once more!

Have a great Sunday!

sábado, 30 de enero de 2016

Early morning run

Just after 12 hours of my last run, I laced my shoes once again to tackle the conservatory once more to do the same all route. At 7:30 a.m. I went out to the conservatory and did 5 laps and back home, today I did not finish there as oppossed to when I finish there.

Again took splits but never looked at them, I just ran what felt easy and I checked the data at home, I finished the 7.5k in 46:09,  slow, but that is my easy pace right now. Splits per lap were 6:18,6:08,6:07,6:04,6:05 and back home in 7:06.

Weather was good and I felt good, but feel a bit tired overall, but other than that, just an easy run. This afternoon, the girl that I coach will run her first 5k in less than 2 months, so compared to me that is frecuent racing. In the last 5k, She did 30:13, but she stopped several times in the second half, so at the beginning of January, I designed her a program, and  today She should run sub 30 mins at least, but I think She can run sub 29 mins. Anyway, in 3 weeks of training you dont get a lot of benefits since this is a long term sport, but as long as She stay motivated  and hungry to improve, that is good.

She should see a big improvement, when She starts adding stress workouts.

Tomorrow I ll do sub 10 mins in 2k in the mirador, as I said, I ll divide my runs easy or hard, not a combination of both tha physiologically wont get you much better.

Hope you have a great Saturday!

viernes, 29 de enero de 2016

Easy run after work

Yesterday I got home too tired and too hungry to run. I ll have to make predawn running part of my morning routine once again.

Today I was going to run no matter what, so when I got home from work I headed out to the conservatory at 6:55 p.m.  and I ran 6 laps easy, I took my splits but never looked at them. I just start too tired to be worried for splits.

Splits for 6 laps were 6:16,6:07,6:01,5:57,5:57,5:49. I felt very relaxed, but felt tired overall, I think the reason is lack of food throughout the day, or its the stress of the new work, who knows, but I am happy to have the discipline to get out there even when I dont feel like it. The rewards worth it 100%, even if I am not running anything close to several years ago.

Total time for 7.5k was 45:30 or so. I have decided to stop speeding up in the last lap, and to concentrate on the purpose of the workout, so today was easy, but another day will be hard so certainly is going to be more than a fast lap. I think that doing only 1 lap of fast running physiologically dont do a lot for improvement. The most important thing is that I am enjoying my running no matter at what pace I am runnning.

Hope you have a great Friday!

miércoles, 27 de enero de 2016

Evening dragging run

Yesterday I did not run.

Today after work I went out at 6:55 p.m. to the conservatory feeling very tired, but light because I had not eaten a lot today. I got to the conservatory in 7:58, when I saw that I thought that it was not going to be a great day timewise, I decided to track splits in all 6 laps but did not look at them till run was over.

Splits were 6:13,5:59,5:55,5:56,5:52,5:44, then completed the 45:10, for what I think was 7.5k. According to the splits I did not run as slow as when I got to the conservatory. The last couple of laps were a struggle, because I felt weak and gone during those laps. I could not run much longer, that is why dieting and running cant go together.

To run well, you have to eat a lot and well, so today I did not eat well, I just had eaten before the run around 700-800 calories till 8 p.m. when my run finished, then I ate dinner at 9 p.m. From tomorrow on, I ll eat better because I ll take my own food to work, I have been eating tacos at taco bell, and besides is expensive to eat that everyday, its not very feeling IMO.

So 7.5k in 45:10.

Have a great night!

lunes, 25 de enero de 2016

Zapping the zero

Today is a public holiday so I zapped the zero early. I went out with my father to the conservatory at 7:45 a.m., He motivated me, because I felt very lazy and was hard to get out of bed. Anyway, I got out and felt awesome.

We got to the conservatory basically together in 7:50, a bit slow for my taste, but I always start slow, then I decided to take splits for the 5 laps, but without looking at it till drinking water at home. That is what I did and I finished the 7.5k in 44:30, so much faster than yesterday and feeling a million times better.

I think the reason I felt so good was the weather, very cool weather and nice breeze.

Splits were 12:20 (in 2k, it seems that I did not push the button properly in the first lap),6:01,5:51,4:55. I was feeling so good that I decided to do the last lap fast, I did it faster than yesterday and felt much better. I am heading the right direction, but I am not there yet, because those paces in the past were very easy and now I struggle, even my form struggle, but I am happy with the way that I am feeling.

I promised to not race this year, but if I keep feeling better and better running faster, I might break that promise. But for the time being, I am just enjoying my running and running faster when I feel up to it.

Hope you have a great Monday!

domingo, 24 de enero de 2016

Easy progressive run

This morning at 8:00 a.m. I went out with my father to the conservatory and We did 5 laps in opposite directions. I felt very sluggish going out, but after 5 mins felt very good. Got there in 7:43, then did 5 laps in 6:15,6:07,6:05,6:00 and pushed a bit the last one in 5:00. I did not feel confortable in the last lap, but I was not going all out either.

My fitness is coming slowly, but I can feel better at those paces, next week, I ll try to do 2 laps in under 10 mins. Should be doable, I dont want to do it all out, but controlled.

7.5k in 45:10.

Have a great Sunday!

sábado, 23 de enero de 2016

Yesterday`s run

This post is from yesterday (Friday), but I was not able to post so here it goes.

At 7 p.m. after work I went with Juan and Danilo to the conservatory, I ran without a watch because Danilo was going to do a tempo run. so I stayed behind with Juan as soon as We enter the conservatory, then when Danilo passed us before completing the 3rd lap, I went with him and ran with him for around 400s before He stopped, then I slowed a bit, before increased pace again for 2 more laps. I must say that my last 2 laps were at a good clip and I felt very good, dont know the splits because I did not wear a watch, but I felt awesome and smooth.

I ran around 7.5k total untimed. In the first lap or 2, I felt very tired from work, felt down on energy, and was very hungry before starting the run, but as soon as I warmed up I felt awesome and smooth. After the run I felt awesome and seemed that I did not work that day, I even went to bed later than planned, running is awesome, I felt like crap before running and post run I felt like a million of bucks!! Who needs medicine with running available anytime and anyplace!

Today I rest and I ll run tomorrow first thing in the morning, hope you have a wonderful Saturday!

jueves, 21 de enero de 2016

Easy run with my father and brother

Yesterday was off.

Today is a public holiday here and I went out running with my father at 8 a.m. or so, my brother had gone out already becasue He was going to do 12k.

I went out without a watch and We did around 7.5k because when We had around 3.7-3.8k, my brother was coming and We turned around with him. We started to push the pace in the last 3k, I won the battle, but I finished very tired. Maybe it was because I did not hydrate myself in the work hours.

Anyway, happy to have run once again!!

7.5k to the mirador!

martes, 19 de enero de 2016

Easy night run with friends

Today at 7:00 p.m.  I went running with friends, I ran without a watch because I lend my watch to my brother , I did 4 laps with the friends at a very easy pace and then 2 laps at a faster pace on my own, then did 2 more mins. Did 6 laps total for 7.5k.

I felt good today and the weather was good also.

Tomorrow I start working once again after a hiatus of 10 months, its a temporary job, but if the project expand, maybe I ll get a permanent position. Anyway, I am greatful for the opportunity. I ll either run at 7 p.m. or predawn.

I need to be strong since the first days/weeks of a new job are very stressful.

Have a great Tuesday!

lunes, 18 de enero de 2016

Zapping the zero enjoying life

The bad news is that my aunt that lived in spain passed away yesterday, when I received that bitter pill to swallow at 4 a.m. I could not sleep, but I ran with my father to clear the mind a bit, I still dont believe it, She was young, She was 35 and had 3 small kids. We just have to accept it, but its hard when a young person like her with kids that depend on her goes away like that. Sometimes a lot of things happen with apparent reason, but I know that those kids will move forward!!

The ashes of my aunt will be brought next week to be put in my family place where is my mom, grand father, grand mother and cousins!

We have to be strong and move forward, We have to be strong for those kids that dont have their mother anymore.

Today I went out at 7:15 p.m. to run and to pray a bit for my aunt, I got to the conservatory in 7:47, then did 6 laps in 5:53,5:56,5:42,5:5:53,5:56,then accelerated hard to finish in 4:52 or so the last lap. Was very happy to run sub 5 mins, but I had to move the legs too fast, but I finished stronger than I thought, then completed 45 mins. 7.6k or so.

Felt very strong today and this run was dedicated to my aunt Angelines! RIP! You will be missed a lot!

Have a great night!

domingo, 17 de enero de 2016

Sad news

Today at 4:30 a.m. I received terrible news from my brother, I cannot specific right now, but more details into that later.

My father convinced me to go running a bit just before 7 a.m., I was running anyway, I really needed this run, running should be a medicine and stress reliever, not always it has to be performance oriented.

I went out watchless with my father to the conservatory and We did 3 laps there, I did a bit more because I was running in place while He was talking with a friend. I did 6k total or so untimed.

5 runs this week.

Felt a bit relieved, thanks god for everything and every opportunity you put out there, thanks because I can run, smile, breath, laugh, love, Thanks for life!

Hope you have an excellent Sunday! Life is perspective!

viernes, 15 de enero de 2016

Easy progressive run

Today at 7:00 p.m. I went out once again with Juan to the conservatory and We started together, but when We arrived the big hill in the first 500m, He decided to walk the hill, so I dropped him and started to run at my normal pace.

I got to the conservatory in 8:26, then did 6 laps there and a couple of hundred more meters. Splits were 6:13,6:09,6:03,5:48,5:41,5:34. I did not feel that great today, but felt decent. I started the run very hungry, so that could have been a factor.

I did around 45:30 for I think was 7.5k. Happy to have run, and greatful for the opportunity to put a foot in front of the other without issues.

Have a great Friday everyone!

jueves, 14 de enero de 2016

Another run with Juan

Yesterday I took the day off.

Today at 6:45 p.m. or so  I headed out to the conservatory with Juan, We had a very good conversation about finances. I ran with him till  past the 4th lap, after that I did almost 2 laps at a very good effort, with a good effort put in, was not all out, but was not easy by any means. In fact, in the last 200s to finish the run, I was entering the red line.

I did 7.5k total without a watch. Was a very good run, good conversation and put a good effort in the last couple of laps. The weather was good also.

Hope you have a great Friday!

martes, 12 de enero de 2016

Good run with Juan

I headed out with my brother and Juan to the conservatory at 7:00 p.m. or so I was running without a watch, but the pace was slow to start, but then as soon as We got there Danilo took off to do his tempo run, and then Juan sped up to catch me, then the pace increased slowly each lap that passes. I did 6 laps, He did 5 laps I think, By the 4th lap Juan stayed behind because We had increased the pace a lot (it still was easy for me, but I could hear and feel He was struggling). With 2 laps to go Danilo gave me the watch ( I did not ask for it), and I took my las lap split where I increased the pace significantly, not a v02 max test, but not an easy lap either, it was a moderate-hard effort.

I did in the last lap 5:06 feeling strong, but thought that I was running faster, then ran for 2+ more mins to complete what I thought was 7.5k.

I felt pretty good and the weather was good in my opinion, This run was very important for me, because  I had a stressed morning interviewing for a job, but the run helped to keep my sanity in its place.

7.5k total, with uknown total time.

I have been feeling pretty good during runs, maybe I have to start to adding intensity to the runs, yeah I know that I told that a million of times, but as I am not training for anything, it does not matter if I run fast or slow.  But running fast is fun!!

Have a great night!

lunes, 11 de enero de 2016

Running with a friend

Today just before 6 p.m. I went out with a female friend that I am coaching  to the conservatory and I ran with her during her 25 mins run, and then I continued on my own to complete 41 mins or 6.5k or so. I took splits per lap, laps were 6:41,6:35,6:16,5:58,5:41.

I felt really good today and I am happy that my friend could run strong and well under control. I see big things for her in the future.

Finally the conservatory is available to run in the evening, the lights park is gone till December!

Very good run and I felt really good.

Have a great Monday!

domingo, 10 de enero de 2016

Deja vu?

Today I went out with my father at 7:10 a.m. or so to the conservtory and I did 6.5k in 39:32. Wait, that was not the exact time as yesterday? yea it was and I was surprised, I did the exact time as yesterday.

I did 4 laps in the conservatory in 6:23,6:12,6:04,5:52 and back home in 6:30, the last 500s were in the 2 mins range, I felt good and smooth, but by the end of the run I was huffing and puffing.

It was a good run, the weather was good, the only problem was the stomach problems I experienced eventhough I went to the bathroom twice before the run, ok! I shut up!

6.5k total. Hope you have a great Sunday

5 runs this week!! Not bad!

sábado, 9 de enero de 2016

Morning run with my father

Today I woke up at 6 something a.m. and went out with my father at 7:30 a.m. to the conservatory. I got there in 7:43, then did 4 laps in 6:25,6:10,6:01,5:58 and back home in 6:39 pushing a bit in the last 300s. Total time for 6.5k was 39:32.

I got home huffing and puffing eventhough the final push was not that hard, but all in all I felt pretty good and the weather was very good such as yesterday!

Have a great Saturday!

viernes, 8 de enero de 2016

Good running and meditation

Yesterday I took the day off.

I am running 5 times per week, so that means that I ll run for the rest of the weekend.

Today at 6:00 p.m. I headed out to the conservatory a bit stressed mentally, I got there in 7:39, then did 3 laps outside the conservatory with a great weather.  3 laps were 8:02,7:57 and 7:53 or so, then back home, for a total time of 38:27, for a bit more than 6k. The pace was easy but the footing was fast, so no slow running there (for me of course).

It felt so good to have run. I meditated a lot of things during the run, one of them was tha life is not easy, but you cant surrender, you have to put your best foot forward and battle the elements the best that you can!

Have a great Friday!

miércoles, 6 de enero de 2016

Good run with my friend Juan

Yesterday I took the day off.

Today I was going to take the day off too, but a friend called to meet me for running at 6:45 p.m., We headed out to the conservatory and did 3 laps outside the conservatory and then ran some more to complete the 40 mins. He was having some cramp issues so He stopped, I ran for a bit and then caught up to him to get home walking.

It was a good run, because despite the pace was very slow, I enjoyed the conversation and the good weather as well as the bright lights of the park. Having said that, too much people going out and in the park, so sometimes it was a nightmare to run without dodging people.

Luckily for us runners, that light show is gone by Sunday, so by Monday on, I ll have the park for myself once again at night.

Around 6k total easy.

Have a great night!

lunes, 4 de enero de 2016

Good morning for running

Today I went out at 9:00, but woke up at 5:40 a.m. and stayed awake, because I am planning something positive for the year and I was excited.

Got out to the conservatory in 7:40, did 5 laps there in 6:19,6:16,6:08,6:02,6:00, then back home in 6:27. From the conservatory to home, I did 4 long strides, and felt pretty good, but a bit heavy. I finished the 7.5k in 45:26.

Felt really good today and the weather was very good despite the strong sun shining hard, I did not look at the watch during the run, so again I was surprised when I finished the run, I thought that I was going faster.

I  really enjoyed this run and I look forward to train hard.

Have a great Monday! Today is a public holiday also so streets were fairly quiet!

domingo, 3 de enero de 2016

More strolling

Today I headed out after 10 a.m. to the conservatory, I am going that late, because I am going to bed very late, that has to change, too hot at that hour of the morning. But probably that will change from Tuesday on, since tomorrow is a public holiday here and at any time streets are very quiet.

I got out to the conservatory and did not look at the watch till the run was over, I felt good, but again thought that I was moving much faster than I really was, and I was negatively surprised with the final time.  Not too bad considering thatI am just running easy and dont have race targets at the moment.

Did 4 laps there in 6:26,6:15,6:10,6:07. In the last lap incorporated 4 strides but a very controlled pace, not even there I could run sub 6 mins the lap. Then with 500s to go till home I sped up very controlled again, but that did not help much as I finish the 6.5k run in 40:04.

I am happy because I am running and I am enjoying it , I see big things in my life this year, maybe competitive running will have to take a back seat, but I ll still train, because I love running and  love being fit.

However, I need to put other things in order in my life and start moving forward, I know I can and I WILL!

As I said earlier, 2014 and 2015 were not very good years, but I am disciplined and goal focused so I can accomplish everything that I put my mind into. I encourage all of you to do the same!!

Have a great Sunday!

sábado, 2 de enero de 2016

Hot run to the mirador

Today I headed out to the mirador just before 10 a.m. I was going to take the conservatory route, but I could see 2 dogs 100m apart, and I told myself that I was going to the mirador to avoid the dogs encounter. It would serve me as  change in route as well.

I went out to the mirador to the 200s mark (2 miles) in 19:20, then turned around and completed the 6.4k in 37:56 or so. I had to stop a few times to avoid the traffic in the intersections. All in all it was a good run, nice change in route, but too hot out there!

Also the pace was much faster than my easy pace in the conservatory, maybe the change in route makes me run faster or I have to question the accuracy of the route (house to the mirador).

All in all, happy to have run today and get my homework done!

I have set a new goal for this year, that goal is to NOT weigh myself till January 1st of 2017, I weighed yesterday 196 pounds after waking up without drinking or eating anything.

The reason is simple, and that reason  is who cares if I am 190-195 or 185 pounds, I am running pretty slow and I would rather to focus on performance rather than an arbitrary number in the scale, I could be 200 pounds, and if I am running decent, then it would not matter, of course, that if I train harder and the times go down, the weight should go down, but that is not always the case. Last year, I weighed basically the same but ran 2 mins faster in the 5k, so weight is irrelevant there.

Another reason is that right now I am focusing on losing weight, and not enjoying every run and training hard, if I shift the focus to training hard and enjoying my training and improving my nutrition while eating the things that I enjoy once in a while, I should be good to go despite whatever number is displayed in the scale.

Another reason was that I googled if I could lose weight without tracking weight, I mean, doing the correct actions to improve your physique, instead of watching the weight increase or decrease 2.9 or 3.7 or 8.6 pounds.

I found a very interesting article that the target are women, but it served me very well, because in the last year I have been focusing in losing weight and I even bought a scale on January 2015 to track weight.

During the past year I only told," if I only could weigh 150-160 pounds again, I would run much faster" and I only discouraged myself when I see a decrease in weight only to see an increase the week after. Instead, I want to train hard plus add a bit of strength training, eat better and the weight should take care of itself.

The articles that I read were:

This lady has very good points in regards to that, and I will give it a try, of course not weighing yourself is not a license to eat whatever you want without feeling guilty, you want to improve your diet and indulge once in a while, and you can track your improvement in other ways instead of weight, such as performance (running in my case), pants fitting, measures in different areas.

Another thing that I have decided is to not race till I am in decent shape (in my book of course, since shape is all subjective), I.E. sub 23-24 mins in 5k, I will of course track improvement during training, and I will only race when I am in shape to beat those marks, a bit stubborn on my part, but I need to train harder, instead of focusing on weight or fat loss. Those are side effects of your dedication to your training and a decent nutrition!!

Thats all I got today!

viernes, 1 de enero de 2016

First run of 2016

Today I woke up at 9:40 a.m. and was out the door running at 11:25 a.m., several years without running at the end range of the morning, as there was no traffic it was an enjoyable and peaceful run. I felt good, but I thought that I was going much faster than I actually was.

I headed out to the conservatory in 7:43, then did 3 laps in 6:20,6:18,6:07 and back in 7:06. Every lap the effort was higher and I thought that it was much faster, but at the end of the day, the most important thing is how you felt, and I felt really good so that is a win.

Since I am not drinking alcohol, I dont care if its Christmas or new year, I always felt good in runs, because I dont have to fight a hangover, of course, I will drink the ocassional drink, but that was not the case in both days.

Total time for 5.5k was 34:07. Very slow, but felt good despite my last meal was 15 hours ago.

Tomorrow`s run is going to be longer for sure!

Have a great start of the year!!