martes, 30 de agosto de 2016

Caching up :Fast finish and 3k faster than tempo

Sunday was my final run of the week, and I went out with my friend Alexis to the conservatory at 6:00 p.m., I was full because I ate like a pig and drank more coke than not, lol. But by the last 2-3 laps of the run I was just fine and even sped up, but did not feel the way I thought at that pace.

The splits were like 7:54 to get to the park, then 6 laps in 6:23,6:21,6:12,6:02,5:11,4:58. The last 2 laps I was in chase mode because  a chubby guy passed me and as I had not any stress workout since Monday, I decided to sped up a little. I did not catch the guy because He seemed to speed up too, and when I was closing, He stopped, I got mad, because I wanted to race a little. After that lap I did 90 secs easy to complete 7.5k + in 44:53, felt good at the finish, but lately my diet is all over the pace so I need to correct that. My friend Alexis just got to the 8-9 min mark and stopped.

Monday was a rest - I was visiting my Granmother in the hospital.

Today I almost skip the run as well, I left work at 6:50s, so I got home at 7:25 p.m., I almost stay, but then decided to go out and do something and boy, I was surprised with today`s run.

I got to the conservatory in 8:00, then did 1 lap in 6:19, normal easy pace,then wanted to do 1k at tempo or slightly faster, and 1 lap easy to test the system a bit and to change things up a bit, after the 2nd lap in 4:51, I decided to go on, then did 4:52 for the next and then decided to do one final lap and came out in 4:57, then ran 100s more at that pace, then started the cool down, completed the 5th lap in 6:31, then back home in 7:25 for 43:28 in 7.5k. Including 3 laps (3k) in 14:40.

As I type this I am still surprised because although the effort was high, it was more or less controlled, and felt strong, I thought that I could not run sub 5 mins in more than 2 laps but today I showed that I can and can even run faster. I think its better to run slower and longer (tempo runs), but I just wanted to test the legs a bit and I felt better today than it a lot of tempos that I have done over 5:10 per lap, so I must be improving or it was a very good day.

The heat was very strong, but I wore my hillrunner singlet, that gave me luck. I had a lot of time without using it,this time fit much better so that means that I certainly have lost fat since December!

One again running shows that its the best theraphy for stress, and the endorphins are the best! I felt new again after feeling tired and grumpy due to work!

Have a great Tuesday!

sábado, 27 de agosto de 2016

Catching up

Thursday - I did not run due to a lot of rain after work, so skipped the day, so that means that I have to run for the remaining days of the week.

Friday - 7:00 p.m.- I did 5 laps in the conservatory and back home for a total of 7.5k watchless, felt really good in these. Although the conservatory was very lonely, I was the only one running there except for 1 guy that passed me but got out of the park after less than a lap of passing me. Those runs when nobody shows up because of the elements are what makes u stronger. Was not raining at all, but the whole day had been raining and We have a storm near by.

Saturday(Today) at 8 a.m. I wore my watch and did 5 laps in the conservatory from 6:25 to 6:01, did 46:21 for 7.5k feeling pretty good also. I am feeling good these days, maybe I am ready for another stress workout.

Have a great Saturday!

miércoles, 24 de agosto de 2016

Easy recovery run

Yesterday I could not run, so day off.

Today I really felt the Monday`s tempo, DOMS appeared in full force today, wow!, yesterday I said, "I am in good shape because I feel fresh and not sore", today I say " heck, it seems that that is not my tempo pace, that is near my race pace, because I was sore today, not like after a race, but I could feel my quads complaining.

Today just before 7: p.m. I headed out to run easy, I started the watch and just went to the conservatory, did 5 laps and back home in 48:26 for 7.5k  Yes, the pace was very slow, but I was tired and did not feel very good today. Weather was decent today, not good, but decent. Laps were between 6:37 and 6:24, a true recovery run.

Hope you have a great humpday!

lunes, 22 de agosto de 2016

Evening Tempo run with brother

Today after work, I wanted to run harder, last week all my runs were easy, so my body was ready for a stress workout,I was not sure what I would do, but I wanted to run hard. Then when I got home, my brother asked permission to take my watch, but I told him that I wanted to use it, but then He said He was doing a tempo run, so I opted to give it to her and to do the tempo with him.

He had planned to run 5 laps in the conservatory at tempo effort, I would just do whatever I could to stay with him, I know He is in better condition, but now I am not so sure, after warming up to the conservatory, so 1.2k or so, We started the tempo, and He started like a bat, I tried to stay in contact, but I just could not, I was just running at an effort that felt confortably hard, if I sped up more than that, it would turn into interval workout, so I just let him go, the gap just was increasing and increasing, I could not take splits because I did not have a watch, but when I was approaching the 3rd lap, I just saw my brother still waiting for me, He gave me the watch and I put it on, I just saw 15:38 in the 3k, and I just did the math to break 26 mins in 5 laps  (5K) in the conservatory  for the first time ever this year (or the past 3 years maybe), I was just getting tired and the heat was very tough, soaking wet at that point, 4th lap came in 5:14 ,20:53 for 4 laps (kms), then I just said 5:06 and I run sub 26 mins, but at that point I was huffing and puffing like crazy, and the legs were heavy already, a fellow runner called Israel was pushing the pace and I passed and He would pass me back, so He helped me a lot to finish up hard in the last lap, I finally built a gap on him and mustered 5:02 for the last km, to finish the 5k tempo in 25:56, had to stop for 15 seconds before starting my cool down lap( did 7:08) + 90 secs to complete my 7.5k run .

Happy with this workout, I have improved my fitness a bit in the last couple of months, finally I could break the 26 mins barrier in the conservatory in the last 3 years (I have done 21:52 for 5 laps there in 2009, but I was a real runner then, lol).

Heat was horrible, but I am happy with the way I ran, I think I have mastered that effort, the tempo just played as I planned.

Now some easy days before stressing again!

Have a great start to the week!

domingo, 21 de agosto de 2016

Another easy run to finish up the week

Yesterday I took the day off, because I had a work activity, so I ran on Friday and rested yesterday.

Today I ran at 7:30 a.m. and ran 7.5k to the conservatory, I felt so good, that I wanted to run more, but the olympic marathon started at 8:30 a.m. so I did my normal run.

I never looked at the watch and did 5 laps in the conservatory, then back home. Splits were: 7:52 to get to the conservatory, then 5 laps in 6:25,6:17,6:21,6:14,6:12,7:01 to get back home to finish in 46:57 for 7.5k.

Weather was cooler than I expected, I even almost move my run to the evening, but luckily I did not, and got it out of the way early.

Felt really good today, and felt somewhat rested, although I still felt sore. I think its normal to feel good after a week of just easy running. I have to get in a couple of workouts this week, if I want to race a 5k in less than a couple of weeks.

5 runs this week, another good week of training!!

Have a great Sunday!

viernes, 19 de agosto de 2016

Another watchless run

I generally rest on Fridays, but tomorrow I do have a work recreation meeting, and We are departing at 8:30 a.m., at that time I am generally running on Saturdays, so I opted to run today and rest tomorrow.

Today I had a course at work and they gave pizza and coke after the course, so I ate around 6:10 p.m. two slices of pizza and two little cups of coke, I dont know how I did not puke during my run.

One hour later (around 7:10 p.m.) I was out running watchless, I went out easy and did 6 laps in the conservatory, then did around 200s more to complete my 7.5k run. I did not feel my best, but my stomach did not bother at all, though I felt a bit tired and not totally recovered, so another easy run had to be in order. However, I I sped up sometimes to compete a bit with some guys, I did not turn my easy run into a workout, but it does not matter since I did not do nothing hard this week, those volleyball games really got the best of me.

Weather was hot, but managable.

7.5k watchless!

Have a great social Friday!

jueves, 18 de agosto de 2016

Easy evening run

I took yesterday off.

Today after work, I headed out just before 7 p.m. to the conservatory without a watch, my brother took my watch, and because I am as sore as hell after those Monday Volleyball games, I decided to run easy once more.

I just ran at an easy pace and sped up one time per lap to test the system a bit, but nothing too crazy, and it was more like a stride than anything. I did 6 laps and 200s or so to complete my 7.5k run. The effort was easy, but most of the run I felt full of gases, I finally loosened up  in the last 1.5 laps. So the it was a good idea to skip something hard today.

The weather was very hot and my shoes were soaked at the end.

7.5k easy watchless!!

Have a great Thrusday!

martes, 16 de agosto de 2016

Morning run

Today I was unsure if I would run because I felt tired, but then I thought better and took advantage of the public holiday, so at 7:40 a.m. I just got out by myself, never looked at the watch, ran 5 laps, incorporated 5 strides in the last lap and in the first 100m on my way home.

Splits looked like. 7:44 to get to the park, then 5 laps in 6:23,6:17,6:18,6:18,5:31 (4 strides), then 7:03 in the last 1.2k to home. Did a total of 46:11 for 7.5k. 15k in less than 13 hours-not a bad training!

Felt very good and easy, but now I am tired and a bit sore in the legs, I ll take the day off tomorrow.

Have a great Tuesday!

lunes, 15 de agosto de 2016

Catching up

Sunday -  I ran with my father at 7:40 a.m., had around 6 weeks that I did not run with him, because He was not in the country. I dropped him early, but I was running at my normal easy pace. I got to the conservatory in 8:00 flat, then did 6 laps in the conservatory in 6:28,6:19,6:20,5:30 ( incorporated 5 strides in this one), 6:09,6:11, then back home for a total of 52:46 for 8.5k. Felt good on this run, but the heat was a bit high!

Today(Monday)- I ran after work at 7:20 a.m. and went out to the conservatory, I got to the conservatory in the 7:40s, then did 6 laps and 90 secs, the laps came like this 6:16,6:07,5:55,5:50,5:50,6:03. 45:38 for 7.5k . I felt good today and the weather helped a ton, it was cool a times and a good breeze, so no an oven weather like the last few days, I had nothing to recover from, so I ran a bit faster than my normal easy pace, but I felt great so I went with it. Then I played 3 volleyball games and now I am tired.

Tomorrow`s morning run is going to be interesting!

Tomorrow is a public holiday here so no work, so the run will be in the morning!

Have a great night!

sábado, 13 de agosto de 2016

Catching up

This is going to be short and sweet. I had not have the time to post.

Thursday after work, I started to run at 6:50 p.m.  and decided to run somewhat fast when I was on my way to the conservatory, as soon as I entered the park I started to increase the pace till tempo pace, and the run basically was a tempo progression run, as the run progressed I decided that I wanted to break the 42:50s that I have been doing in the 7.5k when I increase pace.

This time I looked splits to see where I was at per lap, did not want to over do it, but did want to make an honest effort, did 5 laps and back home for a total of 7.5k. Total time was 41:06, wanted to run sub 41 mins, but I was very tired by the end and did not want to turn this into a race, of course I could have run faster, but not the purpose of tempo runs.

Splits were 7:44 to get to the park, then 5 laps in 5:26,5:21,5:14,5:13,5:02, 6:31 to get home. Feeling better and better at these paces, but of course a lot of work to do.

Friday was an off day.

Today I started my run at 7:50 a.m. and the plan was to run easy, as I was stil tired from my tempo run, did not look at the watch and just ran easy, 5laps to the conservatory and back home to run 7.5k in 46:59.

As I post this I am checking the splits and were: 7:48 to get to the park, then 5 laps in 6:21,6:25,6:15,6:16,6:14, then 7:06 to get home, total time 46:59, feeling good and easy.

Tomorrow is going to be an easy run, and I ll add some strides in there!

Have a great Saturday!

miércoles, 10 de agosto de 2016

Easy evening run

Yesterday I took the day off, I do have a family reunion, so did not have time for running in the evening, so took the day off.

Today after work, I headed out at 7:30 p.m. to the conservatory to run easy,I just got there, did 5 laps and came home without looking at the watch to finish the 7.5k  in 47:08.

Felt tired from the day, but felt pretty good a the same time runningwise, felt effortless I even sped up in the 3rd lap to run with a guy that passed me, of course I just changed gears at an easy effort, when I was about to catch him, He stopped for a walk, no biggies, just 2 more laps on my own and the segment from the park till home.

Splits were 8:20 o get to the conservatory, I just had to zig zag a lot in the big hill due to the traffic, so lost some time there, then 5 laps in 6:28,6:20,5:55,6:15,6:10, then 7:10 to get home,7.5k in 47:08.

Feeling good and light, maybe I am getting leaner and my body is responding well to it!

Have a great night!

lunes, 8 de agosto de 2016

unplanned mini tempo

Today after work I was set to run another easy run to relieve stress from work and to take it easy, because on Saturday I ran longer than planned and yesterday was easy, but got impatient in the last 2 laps and sped up, so today I wanted to run an easy run.

That did not work because I was feeling good and as soon as I entered the conservatory I started to increase pace, the first lap, I did not look at the watch, but then I sped up suddenly and before I knew I was running at tempo effort, the plan was 2 laps at that pace, but then did another one, so 3k tempo effort, before slowing down the 5th lap and speeding up again just below 6 mins per lap for the last lap.

I finished the 7.5k in 42:57 or so, I finished with an almost sprint for the last 100m.

I did look at the watch today for the tempo portion, that felt nice to see 5:04,5:00,5:09 for the 3k at tempo pace, the 3rd lap I was carrying a coin to buy bread and that fell down, so I had to turn back 10m to pick it up and then start again, I lost around 5 secs in that, so maybe that was around 5:05 or less, but who cares, what matter is the effort. 1st lap was 6:03, then last 2 after the tempo were 6:20 and 5:50.6 laps and 75 secs or so in the park.

The most important thing is that I am feeling better and better at those paces, not huffing and puffing to death like before, now I huff and puff, but the pace is pretty much controllable and I can get back into the wagon faster.

So those tempos of 3-5k have helped, but I need to get more quality  and more longer endurance runs if I want to see a more bigger improvement on my times.

I am starting to feel better at my weight, I feel much lighter than before, and people tell me that I look much leaner, at least I have a neck again, lol.

Anyway, I am too far from my peak shape, but heading the right direction I guess.

Have a great night!

domingo, 7 de agosto de 2016

Finishing the week on a good note

Today I slept in more than I would have liked. But, at 9:10 a.m. I got dressed and headed out to the conservatory to finish up my week of running. I thought that I was going to be very tired, and when I started I felt tired, but as soon as I warmed up (that was quickly because today the sun was shining hard), I felt better and better, but still a bit tired.

I felt that today`s run flew by very quickly, as lately I did not look at the watch and ran at an easy effort, though I must admit that I was in chase mode for the last 2 laps, of course I kept the effort very controlled. The finishing time was way faster than I thought when I saw the watch as soon as I finish.

I did 7.5k in 45:25, with splits of 7:47 to get to the park, then did 5 laps in 6:14,6:09,6:09,5:50,5:39, then from the conservatory to home did 7:03. I was surprised by the splits, it seems that I have improved, but of course you got to measure progress on stress workouts, not easy runs, and I am only doing short tempos.

Very happy to have finished my running on a good note, although I only ran 4 times this week, I think I came back very good at the end of the week. I am enjoying running very much, even when I am not near my best shape from several years ago. I might get there again, I might not, the sure thing I can do is try!

Have a great Sunday!

sábado, 6 de agosto de 2016

Catching up and salvaging a bad week of training

On Wednesday I did not run, because I have a friend coming over and I was not in the mood to run at 9 p.m. so I skipped, the plan there was to run all the ramaining days of the week t get my 5 runs for the week.

On Thursday I headed out running at 7:25 p.m without a watch, set myself to do 7.5k easy, but as soon as I went out I was feeling very weak and low in energy, was going to complete my run nonetheless, but when I had 4 laps in the park I decided to pul the plug and called it a day. The heat was horrible and my envergy levels were worse, sometimes you got to be smart, so did 5.5k total watchless.

On Friday I did not run because like Monday the whole evening raining, it did not worth risking an injury given that the sidewalks were very slippery on my way to the conservatory, so I decided to skip it.

Today  again the whole day raining, but just at 5 p.m. the rain stopped and took advantage of that window and the weather to get my run in. I had planned to do 7.5k , so 5 laps in the conservatory and back, but that changed because I was feeling great, as opposed to Thursday, I decided to do 3 more laps than planned.

I did around 10.6k in 65:07. Got to the conservatory in 7:41, then 8 laps in 6:21,6:15,6:11,6:04,6:04,6:03,6:01,6:05, then ran 48 seconds before going out , then did 6:57 from the conservatory till home. Felt really good today and the weather helped inmensely. Nothing compared as Thursday. Of course, I did not work today, as opposed to Thursday where I had 10 hours of work under my belt, but some days you have it, some days  you dont.

A guy that often runs in the park passed me just before the halfway in my 1st lap and He lapped me on my 3rd lap, at the end of my run I wanted to stop there and talk to him, ask him if He was a runner or something, its rare to see someone that fast in the park, that that was the reason I ran 48 more seconds before leaving the park, when I saw the He had left, I turned around and went home.

I am happy that I could run more than 10k, of course I was totally rested, because of my lack of training this week. Tomorrow I want to get my run in early and salvage a week that started not so well.

I ll have to start incorporating fast workouts, because I want to do a 5k race in 4 weeks.

Have a great Saturday!

martes, 2 de agosto de 2016

Zapping the zero

Yesterday I could not run. The whole day raining and when I left work the streets too wet to even bother, I decided to play it safe and took the day off.

Today I headed out at 7:35 p.m. to the conservatory to run easy, the run was easy, but I felt tired from work, worked a lot today.  Never looked the watch till post run. Did 46:58   for 7.5k or so. In the last lap incorporated 5 strides. Felt good on these, but slugish and tired, not because of the strides, but because of work.

Splits were 8:05 to get to the park, then did 6 laps in 6:28,6:22,6:16,6:20,6:18,5:32. The last lap of course its when I did the strides.

The weather was very humid, I was sweating very early in the run, but I am happy to have gotten my training in.

Have a great night!