lunes, 30 de mayo de 2016

Easy run all over the place

Today after work I headed out to the conservatory at 7:05 p.m., and wanted to do 6 laps there plus 90 secs which is 7.5k or so. I headed out easy and I could feel a bit tired from yesterday, I had a couple of months without doing more than 8.5k.

I never looked at the watch during the run, but finished in 47:10, got there in 8:08, then was running easy, but a couple passed me and again my ego got the best of me and I started to compete with them, trying to keep the effort easy, but even at that easy pace I felt very tired, I was only preaching that those people give up sooner rather than later. The first woman stopped, I encouraged her to keep going, then the couple was right behind my knees, they had passed me previously, but I then sped up to pass both, after a lap or so, the lady passed me and  kept at my pace, not long after tha gal stopped and the race finished, I then decrease effort and could run the remaining 3 laps at my normal easy pace feeling a lot better.

Splits were a crazyness: 6:10,5:45,6:12,6:28,6:22,6:17. All over the place,but at least I completed my run. The heat was very strong and I was soaking wet during and after the run, not difference myself after the run, and when I get out of a pool!

Have a great start to the week!

domingo, 29 de mayo de 2016

10k run with the father and coachees

Today I changed the route a bit, and I ran in the East mirador, it was a good route, a 4k loop with a lot of heat, and the terrain is fairly flat, I really enjoyed it.

My father took off early and I only saw him vanishing ahead, I stayed behind with my coachees, running at 7:10 per km pace, that pace felt very easy for me of course, but for the newsest one, not that much, but She completed her first 4k (29:20), after the first 5k( around 35-36 mins), I said to Virkin that I was going to increase the pace a bit, and started gradually increasing the pace, till I was seeing 5:40s pretty confortable, and the last km was in 5:03, just increasing a bit the pace. The flat terrain is really easy to run those paces.

Whereas, in the conservatory is a struggle to run sub 6 mins per lap at a very easy pace and run sub 5:10 without losing your composure. Virkin completed 8k in 59 something, She was not feeling very well in the second half, the heat was very strong and She was hungry, of course She was hungry because She did not take dinner or breakfast, so that might explain the decrease in energy. My father ran 2 laps to the park which is 8k, and myself ran 2.5 laps to the park which is 10k in 64:45 with a big negative split.

I felt really good, but I have to admit that the heat was very unconfortable, but that only makes you stronger and stronger, and running at an easy pace is not a big of a deal, at race effort, that heat is ten times harder.

Have a great Sunday and Happy mother`s day!

sábado, 28 de mayo de 2016

Easy running with my father

Yesterday I did not run because I did not plan the run logistics very well, and when I woke up in the morning ready to go to work, I told myself"shoot, you cant run this evening and I did not plan for todays run, oh well!" DNR. Maybe my head is not in the right place and I am getting crazy.

Today I woke early and went out with my father to the conservatory at a very easy pace. I felt tired today, maybe the progression that I did on Thursday caught up to me.

I took splits but never looked at them, checking at the splits post run, the splits were 8:00 to get to the conservatory, 6 laps in 6:42,12:56 (for 2 laps), 6:30,6:22, then back home in 6:40, I sped up in the last 500s to test the legs a bit, when I saw that there was not spring in them, I just stayed at the "fast" pace that I was going at the moment without pushing to sprinting.

Finished in 47:39 for 7.5k, so that raise in speed at the end, brought the average pace to my normal easy pace I think, it does not matter though. My father came in 48:23 for 7.5k.

I need to get serious again, since I am running 4-5 times per week, instead of my normal 5-6 times per week, and I am eating a lot of junk lately. But the good news, is that I am craving the good stuff, so that is a good sign.

Have a great Saturday!

jueves, 26 de mayo de 2016

Oooops I did it again! :Birthday run

I did not run on Tuesday and Wednesday, Tuesday was planned, but Wednesday rained very hard and I decided to put the run to Thursday morning, which is my birthday.

I saluted my birthday with a run, and it went pretty well, I got out with my father and brother at 6:50 a.m. or so to the conservatory, and my father took off, so as I was fresh I decided to go with him, We dropped my brother , when We got to the conservatory in 7:33, We had a gap of 30+ seconds on him, then my father and I ran side by side to the second half of the 2nd lap, my brother was 10 secs behind or so, so thats what I did it again, I started competing on an easy run, but looking at things objetevely, that served for a good progression run, after that I dropped my father and started pushing the pace, till the last lap of mine was at interval effort, I even dug deep, till the point of opening my mouth. I did 5 laps, then stopped the watch, jogged a bit to wait for them,3-4 mins passed by and then We got home together. I did 7.5k in 43:55.

Splits per lap were 6:18,5:52,5:41,5:18,4:40.

Happy birthday to me!! I am getting old!28 years old! I think of it and I dont believe it. But truth be told, I appreciate every day with joy, so my birthday is not that special to me,just another day to be the best that I can.

Have a great one!

lunes, 23 de mayo de 2016

Not much to catch up

I did not run on Friday or Saturday, Friday was planned, Saturday life got in the way. But I was back in the wagon on Sunday.

At 5:00 p.m. I went out to the conservatory for another watchless run because my brother was using it. I did 6 laps at an easy pace there, and then did 1 stride to test the turnover a bit and for fun. I ran a total of 7.5k. Felt awful the first 3 laps, then kind of loosened up and felt pretty good by the end.

                   This is me and my poor form lol! doing the 100s stride that I mentiond

7.6k or so for the day and 4 runs past week, not what I wanted, but I will take it.

Today I went out at 7:00 p.m. and I did 6 laps plus 90 secs, splits for todays run were 8:05 to get to the conservatory, then 6 laps in 6:27,6:22,6:19,6:12,6:11,5:56. Then 90 secs to finish the what I think was 7.5k in 47:26.

The heat is horrible, I was sweating in the first km like a pig and when I finished I looked like I just went out off a pool. The effort was still easy and I felt good.

I was talking with some female friends there, and they asked with I was doing a monster challenge or something like, those challenges were you climb ropes, walk through mud, etc. I tell her that I dont practice for those thing, but I might try it because you have to vary from time to time. As I post this, I am thinking in doing it. As soon I ll start hitting the gym, maybe those strength contests or ability contest appeal me more, so I might try it. The date that the miss gave me was July 17th. They told me that that is the event that they are training for.

Maybe I can take up a different challenge besides running.

Have a great night!

jueves, 19 de mayo de 2016

Another mantainance run

Today I got out running at 7:20 p.m. without a watch again, and I just went by feel, wanted to run easy pace, and I ran easy pace, but slightly faster than my normal pace, even sometimes I would increase the pace in the flat terrain without losing form or mechanics, even with the breathing under control. I did 6 laps in that fashion in the conservatory and did some more to complete what I believe was a 7.5k run.

For fun I asked my brother to time one lap, because He said I was running fast, oh yea right!! the result for that lap was 5:42, and I think that it was one of my slowest laps of today, by that point I was starting to get tired, not because of the pace or the run itself, but tired from the day I think. Even, when I finished the run I felt very tired, the walk from conservatory to home was a struggle.

I drank a lot of water when I got home and that seemed to solve the problem because right now the time is 12:31 a.m. and I am still awake posting this.

In regards to the run, I say that it was a good run, felt veyr smooth during the run and felt good, ran 30+ secs faster per lap than my normal easy pace. But as I was telling my brother, its best to run either easy or hard, no in no man`s land. That way you dont improve a lot, dont get me wrong if you do sufficient mileage at that steady state pace, the aerobic development is great, but if you do that on a short run that could be run at tempo pace or can be fractionated in intervals, then its not optimal in my opinion.

7.5k at a good clip without a watch!!

Have a great night!

miércoles, 18 de mayo de 2016

Yesterday`s run

Today I did not run, I took the day off. Yesterday I decided to run watchless and get out with my brother from home,  I did 6 laps total and a bit more, and since my brother was including 10 x 20 secs with 40 secs rest, I decided to get after him, I did not planned that right away, but I just increased the pace and went with it, I passed him surprisingly, and I finished the workout ahead, I am not sure about the distance or recovery since I was not wearing a watch, but the pace felt smooth and the distance was just right so that I did not accumulate lactate. I was somewhat tired with 2 laps to go, so I increased pace, yea! sometimes you feel better running faster.

It was good to leave the watch at home and do some strides fartlek running! I was soaked at the end, and the overall pace was not that fast, certainly much slower than I thought, I just know because my brother did 45:xx for 7.5k, and as We were running pretty much the same pace, I was a tad faster, I think I did not get sub 45 mins. Anyway, good workout to practice turnover!!

Have a great night!

lunes, 16 de mayo de 2016

Zapping the zero

Today after work I headed out to the conservatory, and ran 6 laps there, mentally felt a bit longer, the later I run, the longer the run feels, not sure why? anyway, I just ran at an easy effort today without looking at the watch during the run.

But the splits were 8:08 to get to the conservatory, then did 6 laps in 6:26,6:13,6:15,6:12,6:10,6:04. Then ran 90 secs to run 47:20 for  what I estimate is 7.5k. Felt good and easy today.

Have a great week!

domingo, 15 de mayo de 2016

Steady state run?

Today here is Presidencial selection day (I dont know if the name is correct in english). I headed out to my run at 5:40 p.m. to the conservatory. I already could feel the strong heat and humidity, I was sweating even before starting.

I never looked at the watch today, but I planned to do a faster than easy pace run,so 1 lap easy, 2 laps faster than my normal easy pace, 1 lap normal easy pace and 2 laps at tempo effort for a total of 6 laps and back home would total 8.5k.

Got there in 7:49, then 6 laps in 6:23,6:03,5:48,6:23,5:19,4:57. That 4:57 felt like 4:37 or my interval pace, the effort was intense, but controlled, then from the conservatory to home I ran faster than easy pace, to complete the 8.5k in 50:11. Last 1.2k in 6:52.

I continued at a strong easy pace the last part of the run to see how fast I could recover without doing a recovery jog, so from the fast pace I went to slightly faster than easy pace.

I am not in bad shape, but those paces sub 5 min per km are costing me a lot of work.

5 runs this week!

Have a great Sunday!

sábado, 14 de mayo de 2016

Easy peacy

As I said yesterday I did not run Thursday and Friday, but was back at it this evening. I headed out later than planned, but the run was enjoyable and quietly, not much annoying cars.

I headed out to the conservatory at 6:20 p.m. and got there in 7:56, then did 5 easy laps and came back home. Splits were 6:28,6:23,6:19,6:25,6:11 and back home in 7:05 to finish the 7.5k in 47:21. Never looked at the watch during the run, was totally on effort.

I even thought about doing the last 3k at tempo effort, but I was not feeling at the top of my game, so I continued the run easy and finished feeling good.

Have a great night!

viernes, 13 de mayo de 2016

Catching up

Tuesday- I ran with my coachee Virkin, and I wanted her to run a 5k PR so I was going to pace her to do sub 29:45 for 5k(5 laps in the conservatory) which is very doable for her. I told her that We were going to run sub 31 mins, but in the back of my mind I planned to run each lap sub 6 mins (ub 30 mins for 5k). So We warmed up for 10 mins, then We did 5 laps, the splits were: 6:07,5:58,5:56,5:55,5:13, I finished in 29:11 and She finishd in 29:28, after the firs lap I wanted to speed up a little bit, but without causing too much pressure on her, I told her to follow me in the first 3 laps and run as She pleased in the last 2 laps.

By the last lap I told her to ran with all She had left, She built a gap on me in the first 400s of the lap, then I matched the gap and accelerated to motivate her, the last lap She ran it in 5:28.

I am happy for her, but I advised her a couple of tips since She does make a couple of mistakes spending unnecesary energy.

After that We did 2 laps for cooling down and called it a day after 8.3k.

Wednesday- I wanted to run very easy and ran with Juan. I did not take splits, but for 7.5k or a bit more I did 52 mins. We started the run very slow and gradually increased the pace, by the couple of laps I was running at the slower end of my easy pace range.

Felt really good and easy on Wednesday. Juan did 6.5k or so, last week He did less than 3k, so He was much better today.

Thursday and today (Friday) I did not run, because I ate out with some friends and these days I am not running in the predawn, just because I am not used to it anymore, so I rested instead, lazy I know, but I am planning on running 5-6 times per week, so missing two runs and running in the weekend equals 5 runs so not a big deal!

Have a great Friday!

lunes, 9 de mayo de 2016

Catching up

Friday was an after work run with my friend Juan. At 7:25 p.m. We headed out to the conservatory  easy, but after the big hill (within the first 500s) I dropped him and left him behind. I did 6 laps and 90 secs more to finish 7.5k or a bit more with splits being 6:35 the first one and 6:10 the last one, kept the effort easy.

Saturday I took the day off.

Sunday ran with my brother at 4:00 p.m., kind of early for an evening run, but thats the best window I could fine, I did not motivate myself to run in the morning, my father still injured and heading out in the morning alone is not as motivating as when I run with him. I ran without the watch, tried to do a fast lap, but only got to the 1+ min point,before continuing easy. Did 6 laps again plus 1:45 to finisht the 50 mins, yea! that run was very slow, but the run was easy for the most part.

5 runs past week!

Today after work I headed out with my brother again at 7:05 p.m. at an easy pace, I did 6 laps there and 9 seconds to finish the 7.5k in 44:30, yea! I pushed the pace faster than my normal pace on this one, ran 3 mins + faster than my normal time on this route. The reason was simple, I felt somewhat good, and did not have a reason to run that easy, because I did not have anything to recover from, another reason was a kid pushing the pace wanted to race with us, He passed us just entering the conservatory, but We keep him in site, after a couple of laps I started to increase the pace to gain on him, I gained on him, before He sped up again to build another gap, this time around I realized that He wanted to race, so I kept him in site, then as He sensed that I was approaching He would speed up again to maintain the gap or even build a bigger gap, but I told to myself that as I was more experienced I would kill him with his own tricks, shorly after I increased effort and pace really and purposely, passed him very hard, and after I made the pass, He accelerated, then I sped up even more to build a gap, I wanted to break him as I thought He was tired, kept putting the pressure and increasing the effort, this lap came for me in 4:56, then I tried to increase effort, but suddenly He passed me by the right side and I was running very hard then, He was floating, and I decided that enough was enough, let him go, I think He ran one more lap before stopping, I had 1 lap remaining also, but He vanished ahead while I ran easy trying to recover. Splits for 6 laps were 6:18,6:00,5:45,5:23,4:56,5:59. ah! my brother just did 3 laps and headed home, I would have liked that He would participate in that little competition!

I must admit that that kid really ran very good, I am terrible at increasing effort suddenly, I explode like a baloon, I would rather to go out at a pace and hold it, maybe I need to try to man up and discipline my workouts, and stop racing with those kids ( or people in general) in training, but sometimes you have to enjoy yourself and remind yourself why you do this, instead of eating doritos and watching tv.

It was a fun run today!

Have a great start to the week!

jueves, 5 de mayo de 2016

Easy run

Today I was not going to run because I had something to do, but life got in the way, so here I was at 7:00 p.m. in my house with my mind not into running, but I was bored at home and I thought about doing something  more productive than reading shit in the pc, so I headed out to do my run. I ran watchless today and headed out to the conservatory, did 6 laps and a bit more to complete what I thought was 7.5k or so.

The weather was hot, and I felt good, I had company for a couple of laps, We talked a bit, and then I was by my own for the remaining 4 laps.

Another 7.5k in the books, I ll try to do some hard running this weekend!

Have a great Thursday!

miércoles, 4 de mayo de 2016

Interval workout failed

Today I wanted to do an interval workout, was not sure because I am still sore from the dancing on Sunday, but went ahead anyway and tried to do my workout.

I headed out to the conservatory at 6:50 p.m.  and ran easy to the conservatory and did 1 more lap easy, then did 1k fast, wanted to be around 4:25-4:30 like in the last time, but I was way off, the lap came in 4:40, I felt good, but my chest was full of gases, I dont know how to explain it, but I was not really tired, but felt some kind of obstruction in the chest, so I had decided to run easy the rest of the way, did 4 more laps in 7:15,6:17,6:09,5:16. After that very slow lap, I was feeling decent again and ran at my normal easy pace, till the last lap where I pushed a bit, it felt much easier than that, but becasue I had run much faster in the interval lap, that tempo interval should have felt much confortable.

I did 7.5k in 46:43 or so, I tried to complete my workout, but I was not feeling at the top of my game, better to be smart, and I do have more days ahead to do intervals! At least I practiced that fast pace for one lap, although I was much slower than I wanted.

Have a great Wednesday!

martes, 3 de mayo de 2016

Zapping the zero

Yesterday was a public holiday, but instead of taking advantage of it, I rested, I was going to run in the evening, but got lazy.

Today after work I went out to the conservatory with my brother, at 6:45 p.m. or so, I ran without the watch, because He wanted to use the watch. We ran together for most of the run. I did 6 laps there, with the 5th lap in 5:33, I sped up a bit, but honestly never felt good. I danced on Sunday and the muscles that connect the tights with the pelvis are very sore and I felt tired. Also, I found that I was running faster than my normal easy pace, so I was not very confortable, and that 5:33 effortwise felt a lot faster, although I knew that speedwise was circa that.

Anyway, 7.5k easy run in the books. Weather was hot and I enjoyed this run with my brother!!

Have a great Tuesday!

domingo, 1 de mayo de 2016

Easy run to cap off the week

I was thinking of doing a workout today, but given the poor week that I have had runningwise (well, not that bad, but only 4 runs) I decided to do an easy run instead and do my normal week next week. Tomorrow is a public holiday and I might run somewhat hard tomorrow.

Today I headed out later than planned, at 8:30 a.m. or so, I went  to bed past 12:30 midnight yesterday, so when the alarm went off at 6:45 a.m. I went back to sleep, but luckily woke up before 8 a.m.

With the sun shining hard and too hot!, I went out to the conservatory and did not look at my watch till the run was over. I started very very tight, but that did not seem to affect my normal pace at all. I did 5 laps in the conservatory at an easy effort and back home, so 7.5k in 47:05-47:10. Dont know the exact time, because I had to walk like 15 seconds in the final stretch to home due to a group of dogs. Anyway, another easy run in the books.

Splits for the 5 laps was 6:30,6:23,6:16,6:18,6:15.

Have a great Sunday!