This post is actually from yesterday`s run. I lef work at 7:10 p.m. feeling very tired and my eyes all over the pace, I literally did not stop working till I left. I even considered the idea of skipping the run, but decided against it. I knew that I would feel better as soon as I started running.
I put my hill runner singlet and headed out at 7:50 p.m. to the conservatory, I started easy, but as I would rest on Thursday ( today) if I felt good I would throw in a surge to stress myself a bit. Got to the conservaory in 7:58, then did 6:24 for my 1st lap in the conservatory, then decided to do one lap fast, but controlled, that lap came in 4:52, decided to continue to another lap to not break the momentum, next lap came in 4:51, heck decided to do a final fast lap, I found that I eased on this one, but came in 4:47, I was very surprised with each lap faster than the last, eventhough I was feeling slower.
When I finished those 3 laps in 14:30 by the way, I was feeling tired and huffing and puffing, but felt strong the whole way and was feeling strong, did 1 lap easy in 6:41, then headed home to finish my 7.5k run in 43:28. Felt very happy and strong on this run, eventhough I worked like crazy today!
Running can be the best antistress!
It seems that I am heading the right direction, but sometimes I feel good and strong at those paces, but other days I am tired at 5:15, weird! but when I am feeling fresh I do better take advantage of those days.
Have a great Thursday!
jueves, 29 de septiembre de 2016
lunes, 26 de septiembre de 2016
A weekend of drinking that payed off
I am a bit dissapointed with my weekend, I drank on Friday, Saturday and Sunday, rested Thursday and Friday on purpose.
I went to bed at 2 a.m. , I only drink a bit, so went out to run in the morning at 10 a.m., and did 7.5k in 46:42, laps were (7:47 to get there, then 5 laps in 6:25,6:20,6:20,6:17,6:11 and back home in 6:48). I honestly raced the watch at the end to not run over 47 mins, kept things easy, though.
Sunday was a disaster, because I really got drunk on Saturday, and even my run on Sunday was 4:00p.m. and only ran 21:38 for 2 miles. I called it quits, I was feeling like shit and felt like my chest was blocked or something, I did not woke to a hangover, but I just felt like shit.
Ran 5 times this week, but I am not sattisfied with the way the week finished. I was not going to drink yesterday, but someone bought 3 little beers for me, it was going to be rude to reject it, but honestly that was what I wanted to do.
Today after work at 7:05 p.m. I went to run and still felt like crap, but luckily at the end felt much better almost normal, splits today were 8:04 to get tot he park, and then did 6 laps in 6:33,6:25,6:20,6:18,6:08,6:02. 47:40 for 7.5k. As you can see I felt much better at the end.
I have decided to quit alcohol, I am not a good drinker, and everytime I drink, I most of the time screw my next day. Not funny, maybe its time to get back to my sober years, where I felt great and could last years without a drink!
Have a great night!
I went to bed at 2 a.m. , I only drink a bit, so went out to run in the morning at 10 a.m., and did 7.5k in 46:42, laps were (7:47 to get there, then 5 laps in 6:25,6:20,6:20,6:17,6:11 and back home in 6:48). I honestly raced the watch at the end to not run over 47 mins, kept things easy, though.
Sunday was a disaster, because I really got drunk on Saturday, and even my run on Sunday was 4:00p.m. and only ran 21:38 for 2 miles. I called it quits, I was feeling like shit and felt like my chest was blocked or something, I did not woke to a hangover, but I just felt like shit.
Ran 5 times this week, but I am not sattisfied with the way the week finished. I was not going to drink yesterday, but someone bought 3 little beers for me, it was going to be rude to reject it, but honestly that was what I wanted to do.
Today after work at 7:05 p.m. I went to run and still felt like crap, but luckily at the end felt much better almost normal, splits today were 8:04 to get tot he park, and then did 6 laps in 6:33,6:25,6:20,6:18,6:08,6:02. 47:40 for 7.5k. As you can see I felt much better at the end.
I have decided to quit alcohol, I am not a good drinker, and everytime I drink, I most of the time screw my next day. Not funny, maybe its time to get back to my sober years, where I felt great and could last years without a drink!
Have a great night!
jueves, 22 de septiembre de 2016
Yesterday`s Steady state run
Yesterday I could escape work early and managed my run. Then I could rest Thursday and Friday and run on the weekend and accomplish my goal of 5 days per week of running.
I started running yesterday at 6:53 p.m. and it was dark already, the plan was to run easy, but if I felt good I would push here or there, I would rest 2 more days after that so why not. Got there (conservatory of course) in 7:55.
The first lap was easy in 6:16, but I had a young guy (that I have encountered several times running there) breathing in my neck so to speak, then I passed a fellow runner Reynaldo to catch another runner, and Reynaldo came with me, and the other guy accelerated too, so We were running in a pack of 4 and I felt excited to run in that pack, it felt like a race and it felt like everybody was talking with our feet, sounds weird but its true! That is the beauty of running, each of us were competing in one way or another with each other, but of course I wanted to keep the effort as easy as possible, but today that pace ( should be very managable) felt like a chore, maybe I was tired or whatever, but maintain pace was a struggle,2nd lap came in 5:38, then halfway the 3rh lap Reynaldo took the lead, I was leading pretty much until that point, then I sat a bit behind Reynaldo and let those guys do the work, but I was not feeling confortable, then in the next lap, the young guy put in a surge and I matched the surge, but then the other guy followed us, but stopped not long after, I never saw Reynaldo again and then I was running with the other guy for a bit, before in the last lap speeding up again and leaving all of them behind, closed the final lap in 5:08, again, felt like shit! Finished the 7.5k in 42:49 or so.
Laps were 6:16,5:38,5:26,5:31,5:28,5:08. I definetely I was so focused in the " competition" that I forgot in which lap each of us changed positions, but the way I described it above, was pretty much the way it happened.
After the run I looked like if I was in the swimming pool, soaking wet! Also I felt somewhat uncoordinated in the legs trying to accomodate the stride running in the group, maybe I run a lot better alone and maybe that is the reason my best times are alone in practice!
Rested today and probably will rest tomorrow to come fresh on Saturday!
Have a great Thursday!
I started running yesterday at 6:53 p.m. and it was dark already, the plan was to run easy, but if I felt good I would push here or there, I would rest 2 more days after that so why not. Got there (conservatory of course) in 7:55.
The first lap was easy in 6:16, but I had a young guy (that I have encountered several times running there) breathing in my neck so to speak, then I passed a fellow runner Reynaldo to catch another runner, and Reynaldo came with me, and the other guy accelerated too, so We were running in a pack of 4 and I felt excited to run in that pack, it felt like a race and it felt like everybody was talking with our feet, sounds weird but its true! That is the beauty of running, each of us were competing in one way or another with each other, but of course I wanted to keep the effort as easy as possible, but today that pace ( should be very managable) felt like a chore, maybe I was tired or whatever, but maintain pace was a struggle,2nd lap came in 5:38, then halfway the 3rh lap Reynaldo took the lead, I was leading pretty much until that point, then I sat a bit behind Reynaldo and let those guys do the work, but I was not feeling confortable, then in the next lap, the young guy put in a surge and I matched the surge, but then the other guy followed us, but stopped not long after, I never saw Reynaldo again and then I was running with the other guy for a bit, before in the last lap speeding up again and leaving all of them behind, closed the final lap in 5:08, again, felt like shit! Finished the 7.5k in 42:49 or so.
Laps were 6:16,5:38,5:26,5:31,5:28,5:08. I definetely I was so focused in the " competition" that I forgot in which lap each of us changed positions, but the way I described it above, was pretty much the way it happened.
After the run I looked like if I was in the swimming pool, soaking wet! Also I felt somewhat uncoordinated in the legs trying to accomodate the stride running in the group, maybe I run a lot better alone and maybe that is the reason my best times are alone in practice!
Rested today and probably will rest tomorrow to come fresh on Saturday!
Have a great Thursday!
martes, 20 de septiembre de 2016
Easy night run
Today I was not supposed to run because I would leave work late, but that was not the case and left early, so I took advantage of that and I got my run in.
At 6:50 p.m., I went out to the conservaotry to run easy to recover from yesterday, but I felt pretty good. 7:51 to get to the conservatory, then 6 laps and 90 secs to complete what I thought was 7.5k in 46:50.
Splits per lap were 6:22,6:16,6:11,6:02,6:12,6:06 and 90 seconds. Felt good for the most part, but in the 5th lap I felt tired, but then felt good again. But today I felt much better than yesterday, maybe I should have done something fast today instead of yesterday.
Weather was hot!
Have a great Tuesday!
At 6:50 p.m., I went out to the conservaotry to run easy to recover from yesterday, but I felt pretty good. 7:51 to get to the conservatory, then 6 laps and 90 secs to complete what I thought was 7.5k in 46:50.
Splits per lap were 6:22,6:16,6:11,6:02,6:12,6:06 and 90 seconds. Felt good for the most part, but in the 5th lap I felt tired, but then felt good again. But today I felt much better than yesterday, maybe I should have done something fast today instead of yesterday.
Weather was hot!
Have a great Tuesday!
lunes, 19 de septiembre de 2016
Zapping the zero with some fun
Today I left work earlier than expected, at 6:10 p.m. or so, then I got home, got dressed and out to run at 7:05 p.m. Today I felt tired even before running and a bit sore because I danced yesterday and you use muscles dancing that you would not use otherwise.
I got out easy to the conservatory and got there in 8:06, as I said , I was feeling a bit off, and continued running easy, 3 laps passed before I turned on the turbo, first 3 laps were 6:27,6:24,6:23, then I was feeling better and as I am resting tomorrow I wanted to stress the body a bit, so I threw the 4th lap in 4:33, not easy, but not suicidal pace, but I got more tired than expected, next lap easy in 6:58, that fast lap got a really good amount of energy, then the 6th lap in 4:43, feeling much more confortable than the 4th lap, it seems that 10 seconds slower seems a lot easier too., cooled down for 90 secs to complete my 7.5k in 45:25 or so.
Of course that what really brought the pace down were those 2 fast laps. I need to do more kms at that pace more often, at this stage those paces should feel a lot easier, but those are still a struggle for me. Need to test the legs in flat terrain, given that those hills really fry your legs.
The weather was hot I find, because I was soaking wet byt the end, or maybe I really gave a good effort in those fast laps.
Either way, happy to have run and happy to be alive and kicking (running).
Have a great start to the week!
I got out easy to the conservatory and got there in 8:06, as I said , I was feeling a bit off, and continued running easy, 3 laps passed before I turned on the turbo, first 3 laps were 6:27,6:24,6:23, then I was feeling better and as I am resting tomorrow I wanted to stress the body a bit, so I threw the 4th lap in 4:33, not easy, but not suicidal pace, but I got more tired than expected, next lap easy in 6:58, that fast lap got a really good amount of energy, then the 6th lap in 4:43, feeling much more confortable than the 4th lap, it seems that 10 seconds slower seems a lot easier too., cooled down for 90 secs to complete my 7.5k in 45:25 or so.
Of course that what really brought the pace down were those 2 fast laps. I need to do more kms at that pace more often, at this stage those paces should feel a lot easier, but those are still a struggle for me. Need to test the legs in flat terrain, given that those hills really fry your legs.
The weather was hot I find, because I was soaking wet byt the end, or maybe I really gave a good effort in those fast laps.
Either way, happy to have run and happy to be alive and kicking (running).
Have a great start to the week!
domingo, 18 de septiembre de 2016
Catching up
Thursday was a rest day, and Friday was a rest day also, but not by choice, when I left work at 6:50 p.m. I came home with my mind to get my running in, but I encountered a guest in my house and I could not run. That is one of the cons of night running, oh well!
Saturday morning at 7:00 a.m., I went out running with my father did 5 laps clockwise, and my legs felt flat, wanted to do the last 2 laps at a good effort to see if that would solve the problem, but just after the half of the 4th lap I just knew that it was going to be an easy day from that moment onward. Finished in 46:53 for 7.5k. Laps were between 6:29-6:20, excluding the 4th that was 5:18.Had nothing in the tank.
Sunday I went out to do my run at 9:30 a.m., I slept in a bit, I needed that, plus I drank a couple of beers yesterday and ate a big burguer, good times!
I went out at an easy pace and the same story as yesterday, felt empty. That changed a bit until the last 2 laps where I felt much better and I threw 4 strides in the last lap. Got there in 7:54, then 5 laps in 6:26,6:25,6:19,6:19,5:38 (strides), then back home easy, when I saw 46:30 100s out of home, I sped up to run under 47 mins for 7.5, mission accomplished, I ran 46:57. Too hot and felt better than yesterday, but still not great!
I ran 4 times this week, I wanted to do my normal 5 days a week, but life happens, not a bad week, though!
Have a great Sunday!
Saturday morning at 7:00 a.m., I went out running with my father did 5 laps clockwise, and my legs felt flat, wanted to do the last 2 laps at a good effort to see if that would solve the problem, but just after the half of the 4th lap I just knew that it was going to be an easy day from that moment onward. Finished in 46:53 for 7.5k. Laps were between 6:29-6:20, excluding the 4th that was 5:18.Had nothing in the tank.
Sunday I went out to do my run at 9:30 a.m., I slept in a bit, I needed that, plus I drank a couple of beers yesterday and ate a big burguer, good times!
I went out at an easy pace and the same story as yesterday, felt empty. That changed a bit until the last 2 laps where I felt much better and I threw 4 strides in the last lap. Got there in 7:54, then 5 laps in 6:26,6:25,6:19,6:19,5:38 (strides), then back home easy, when I saw 46:30 100s out of home, I sped up to run under 47 mins for 7.5, mission accomplished, I ran 46:57. Too hot and felt better than yesterday, but still not great!
I ran 4 times this week, I wanted to do my normal 5 days a week, but life happens, not a bad week, though!
Have a great Sunday!
miércoles, 14 de septiembre de 2016
Progression run stress release
Yesterday I took the day off and tomorrow will be off as well. The reason for this isthat I get advantage of the weekend and that I can still run my 5 days per week. I left work today at 7:10 p.m. these days have been stressful, but I wanted to run, so skipping the run did not cross my mind at all.
AT 7:45 p.m. I headed out o the conservatory and I was feeling pretty good, so given the fact that I am resting tomorrow I decided to push it a bit, and finished hard. Got there in 7:54, then did 5 laps in 5:44,5:26,5:12,5:05,4:42. Felt very good and controlled, but tired at the end of course, but I can notice that my final km is getting faster and faster each time, in the past month(s) running sub 5 min in the final lap was a struggle, right now is a given, so to speak. HECK!, RUNNING sub 22 mins 5k, was a given years ago, but now it seems like a long shot, anyways, I think I am heading the right direction.
I am getting tired, but I can focus and keep the pace even when huffing and puffing, so that is a good mental training, I did 26:09 for 5 laps today, that was not the plan, but I went with it because I felt strong. Back home in 6:56.
Weather cooperated also!
7.5k total in 41:38, surprised by the fast time at that effort!
Have a great rest of humpday!
AT 7:45 p.m. I headed out o the conservatory and I was feeling pretty good, so given the fact that I am resting tomorrow I decided to push it a bit, and finished hard. Got there in 7:54, then did 5 laps in 5:44,5:26,5:12,5:05,4:42. Felt very good and controlled, but tired at the end of course, but I can notice that my final km is getting faster and faster each time, in the past month(s) running sub 5 min in the final lap was a struggle, right now is a given, so to speak. HECK!, RUNNING sub 22 mins 5k, was a given years ago, but now it seems like a long shot, anyways, I think I am heading the right direction.
I am getting tired, but I can focus and keep the pace even when huffing and puffing, so that is a good mental training, I did 26:09 for 5 laps today, that was not the plan, but I went with it because I felt strong. Back home in 6:56.
Weather cooperated also!
7.5k total in 41:38, surprised by the fast time at that effort!
Have a great rest of humpday!
lunes, 12 de septiembre de 2016
Catching up and Zapping the zero
Yesterday I did my run at 10:00 a.m. I wanted to sleep in a bit, but wanted to get it out of the way as early as possible, so a win in both fronts.
I headed out to the conservatory easy and I experienced fear when big rottweiller was unleashed and I did not realize He was there until I was 5m close to him. Luckily, the owner called him out loud and the dog went where his owner was, I just stopped suddently and put my hands up in the air. I could not stop the watch and got to the conservatory even in that situation in sub 8 mins.
Then did 5 laps in 6:15,6:11,6:19,6:15, then incorporated 4 strides feeling pretty good and did in the last lap 5:22, then back home to complete 7.5k in 46:04.
Today after work, I escaped early today, so I was running at 6:31 p.m. I wanted to run hard, but I felt full because my lunch today was two chicken ckings, two fries and two cokes, yea, I am a beast! so by 6 p.m. I still felt my stomach stuffed.
I started easy and decided not to do a formal workout, just to speed up by the end if I felt good. Got to the conservatory in sub 8 mins. Then did 6 laps in 6:22,6:07,5:54,5:25,5:09,4:54. Then did 90 seconds to finish the 7.5k in 43:30 or so.
As you can see after the 2.5 laps I started to change gears, the reason was a guy that was around 100m+ ahead of me and I decided to catch him, I have run easy for one week, so no reason to do this reason easy again, in the lap before the last one a guy passed me like I was walking, then I decided to chase him and in that chase I passed the guy I was chasing initially then I continued to chase the other guy, but He was building on me, I could not catch him until He stopped for a walk with 300s to go in my last lap, after I passed him, I was feeling tired but I could keep pace, I was unconfortable because I was still full, feeling better , but not great, but I am glad that I test the system a bit.
Tomorrow I ll rest and probably on Wednesday I ll pick up the effort once more, given the fact that today I finished hard, but it was not a workout, so i should be totally recovered by Wednesday.
Have a great start to the week!
I headed out to the conservatory easy and I experienced fear when big rottweiller was unleashed and I did not realize He was there until I was 5m close to him. Luckily, the owner called him out loud and the dog went where his owner was, I just stopped suddently and put my hands up in the air. I could not stop the watch and got to the conservatory even in that situation in sub 8 mins.
Then did 5 laps in 6:15,6:11,6:19,6:15, then incorporated 4 strides feeling pretty good and did in the last lap 5:22, then back home to complete 7.5k in 46:04.
Today after work, I escaped early today, so I was running at 6:31 p.m. I wanted to run hard, but I felt full because my lunch today was two chicken ckings, two fries and two cokes, yea, I am a beast! so by 6 p.m. I still felt my stomach stuffed.
I started easy and decided not to do a formal workout, just to speed up by the end if I felt good. Got to the conservatory in sub 8 mins. Then did 6 laps in 6:22,6:07,5:54,5:25,5:09,4:54. Then did 90 seconds to finish the 7.5k in 43:30 or so.
As you can see after the 2.5 laps I started to change gears, the reason was a guy that was around 100m+ ahead of me and I decided to catch him, I have run easy for one week, so no reason to do this reason easy again, in the lap before the last one a guy passed me like I was walking, then I decided to chase him and in that chase I passed the guy I was chasing initially then I continued to chase the other guy, but He was building on me, I could not catch him until He stopped for a walk with 300s to go in my last lap, after I passed him, I was feeling tired but I could keep pace, I was unconfortable because I was still full, feeling better , but not great, but I am glad that I test the system a bit.
Tomorrow I ll rest and probably on Wednesday I ll pick up the effort once more, given the fact that today I finished hard, but it was not a workout, so i should be totally recovered by Wednesday.
Have a great start to the week!
sábado, 10 de septiembre de 2016
Morning run
Toda I headed out running at 7:00 a.m., with my father and We ran together the whole run, We did 5 laps in the conservatory clockwise and then bak home again. We did 7.5k in 46:47. I felt confortable and the conversation was good, it was an honor to run with my father, not everyone has the same opportunity for that and I have to take advantage of that. Splits per laps were from 6:23 to 6:15.
Felt good and easy. The weather was a bit hot!
Have a great rest of Saturday!
Felt good and easy. The weather was a bit hot!
Have a great rest of Saturday!
viernes, 9 de septiembre de 2016
Easy night run
Yesterday as I said, I took the day off, because I left work past 7 p.m. and my was my father`s birthday, so I wanted to share with him, so DNR.
Today I left work somewhat late, at 7:05 p.m., but I ran at 7:45 p.m. I wanted to run fast if I felt up to it,but as soon as I got out I felt unconfortable, but that soon changed, because I finished the run feeling great.
I saw my watch today, but did not react to it, the whole run was easy, thought about doing a lap hard, but I kept easy instead, maybe I ll do some hard running tomorrow, maybe not, I have to go to work tomorrow again, and dont want to get too tired.
Splits today were 8:08 to to get to the park, then 5 laps in 6:23,6:21,6:11,6:10,6:09, then 7:08 to home to finish in 47:03. I thought that I would run sub 47 mins, but who cares! I felt awesome at the end and seemed that I did not breath at all, maybe I am getting fit aerobically.
Happy to have run, its good to maintain your sanity with all these stressful days at work!
Have a great Friday!
Today I left work somewhat late, at 7:05 p.m., but I ran at 7:45 p.m. I wanted to run fast if I felt up to it,but as soon as I got out I felt unconfortable, but that soon changed, because I finished the run feeling great.
I saw my watch today, but did not react to it, the whole run was easy, thought about doing a lap hard, but I kept easy instead, maybe I ll do some hard running tomorrow, maybe not, I have to go to work tomorrow again, and dont want to get too tired.
Splits today were 8:08 to to get to the park, then 5 laps in 6:23,6:21,6:11,6:10,6:09, then 7:08 to home to finish in 47:03. I thought that I would run sub 47 mins, but who cares! I felt awesome at the end and seemed that I did not breath at all, maybe I am getting fit aerobically.
Happy to have run, its good to maintain your sanity with all these stressful days at work!
Have a great Friday!
miércoles, 7 de septiembre de 2016
Easy night run
Yesterday was a rest day because it was raining he whole afernoon, not optimal conditions to be subborn. Today I started my run at 7:00 p.m. and ran easy to the conservatory, the plan today was to do 7.5k easy as my usual route. But I was feeling pretty good so I opted to add one lap to my run, so I did 8.5k in 52:15 or so.
I was feeling pretty strong today, I even raced a guy at an easy effort of course, and the last couple of laps were 5:36,5:51. The guy just burned himself out and stopped suddenly.
Not much else to say, except that I felt really good and it seems that I am getting fitter since I was not sore at all after Monday`s tempo run.
Tomorrow I ll rest as well, its my father`s birthday and want to spend some time together after work.
Have a great Humpday!
I was feeling pretty strong today, I even raced a guy at an easy effort of course, and the last couple of laps were 5:36,5:51. The guy just burned himself out and stopped suddenly.
Not much else to say, except that I felt really good and it seems that I am getting fitter since I was not sore at all after Monday`s tempo run.
Tomorrow I ll rest as well, its my father`s birthday and want to spend some time together after work.
Have a great Humpday!
lunes, 5 de septiembre de 2016
Tempo progressive run
Today I was going to rest, but given that I could leave work " early " I decided to run. The plan was to run somewhat hard depending on how I felt.
I got out at 7:10 p.m. or so to the conservatory, made sure to run very easy till there so that I could start hammering laps and do a 5 laps (kms) tempo run, I got there in 8:20, not feeling bad, when I started to run fast, I felt huffing and puffing right away and felt my chest a bit heavy. 1st lap came in 5:25,and was surprised because was very slow, I was hoping more in the 5:10 range, I continued at that effort and 2nd lap came in 5:23, I decided to just keep running till I felt I could no longer continue. I relaxed and 3rd lap came in 5:11, I was finding my pace without really trying harder, 4th lap came in 5:05, I was very tired by then, but I wanted to run the last lap in sub 5 mins, so in the 2nd haf of the last lap I threw my all, not much left, 5th lap came in 4:51, stopped for 30 secs, then did 1 lap to cool down and 90 secs, so 7.5k came in around 43:00.
I was surprised with how well I could close this tempo given that I felt like shit in the beginning, it seems that the training is paying off and is allowing me to run well even when tired. Of course I should have taken the day easy to recover completely, but I decided against it and put the hammer down by effort. I think I ran sub 26 mins in the 5k, but the effort is the most important thing. Big negative split here!
Weather was very hot, I was very sweat at the end!Have a great Monday!
I got out at 7:10 p.m. or so to the conservatory, made sure to run very easy till there so that I could start hammering laps and do a 5 laps (kms) tempo run, I got there in 8:20, not feeling bad, when I started to run fast, I felt huffing and puffing right away and felt my chest a bit heavy. 1st lap came in 5:25,and was surprised because was very slow, I was hoping more in the 5:10 range, I continued at that effort and 2nd lap came in 5:23, I decided to just keep running till I felt I could no longer continue. I relaxed and 3rd lap came in 5:11, I was finding my pace without really trying harder, 4th lap came in 5:05, I was very tired by then, but I wanted to run the last lap in sub 5 mins, so in the 2nd haf of the last lap I threw my all, not much left, 5th lap came in 4:51, stopped for 30 secs, then did 1 lap to cool down and 90 secs, so 7.5k came in around 43:00.
I was surprised with how well I could close this tempo given that I felt like shit in the beginning, it seems that the training is paying off and is allowing me to run well even when tired. Of course I should have taken the day easy to recover completely, but I decided against it and put the hammer down by effort. I think I ran sub 26 mins in the 5k, but the effort is the most important thing. Big negative split here!
Weather was very hot, I was very sweat at the end!Have a great Monday!
domingo, 4 de septiembre de 2016
Another easy stroll
This evening at 6:00 p.m. I went out to the conservatory to run easy, I wanted to do 5 strides, but I did not do those, because I was not feeling very good, the stomach was very upset, eventhough I did not eat particulary a lot or junk.
I never looked at the watch, but the effort was easy, felt easy, but I was not that confortable because as I said my stomach was bothering me a lot.
Splits were 8:02 to get to the park, then 5 laps in 6:40,6:25,6:09,6:25,6:25, and back home to finish up the 7.5k in 48:03, so it was virtually the same time as yesterday, but felt worse today eventhough the legs were fresher.
All in all, happy to have finished the week on a good note, only ran 4 times this week, because I lost a run that I should not have, but the late nights at work had to do with that. I hope that those nights decrease this week, but if no, I know that I can have good runs even after a full day of work (hence Friday).
Have a great rest of Sunday!
I never looked at the watch, but the effort was easy, felt easy, but I was not that confortable because as I said my stomach was bothering me a lot.
Splits were 8:02 to get to the park, then 5 laps in 6:40,6:25,6:09,6:25,6:25, and back home to finish up the 7.5k in 48:03, so it was virtually the same time as yesterday, but felt worse today eventhough the legs were fresher.
All in all, happy to have finished the week on a good note, only ran 4 times this week, because I lost a run that I should not have, but the late nights at work had to do with that. I hope that those nights decrease this week, but if no, I know that I can have good runs even after a full day of work (hence Friday).
Have a great rest of Sunday!
sábado, 3 de septiembre de 2016
Easy morning stroll
This morning I woke up at 6:55 a.m. and was out running at 7:30 a.m., 10 hours after my yesterday's night run, I suspected that I was going to be tired today and I was.
I am not going into a lot of details, but the run was pretty easy with laps between 6:35 and 6:20, I thought that I was going faster, but it seems that those couple of fast kms caught me.
All in all, happy to have run and keep the consistency going even the hard week at work!
7.5k total in 48:06, so a very easy run.
Have a great Sunday!
I am not going into a lot of details, but the run was pretty easy with laps between 6:35 and 6:20, I thought that I was going faster, but it seems that those couple of fast kms caught me.
All in all, happy to have run and keep the consistency going even the hard week at work!
7.5k total in 48:06, so a very easy run.
Have a great Sunday!
viernes, 2 de septiembre de 2016
No excuses to not run and running my fastest km in more than 1.5 years
Did not run on Wednesday or THursday, work has been hectic, but Wednesday was planned, Yesterday I had planned to run after work, I left work at 8 p.m. but when I got home I just skip the run and decided to rest.
Today I left work again at 8 p.m, but this time I was dtermined to run no matter what, I was tired and hungry but ran anyway, because I knew as soon as I would be running , I would feel good.
I headed out to run at 9:00p.m.,The plan for today was to run easy , but those plans went to rest as soon as I turned up the turbo in the 3rd lap.
I felt mentally tired on lap 2 so decided to enjoy myself a bti, to either finish this thing faster mentally, and increase my fitness at the same time. So I planned to run the 3rd lap fast, 4th easy and the last one fast again, I did not how fast, maybe tempo effort or whatever, but the reality was that I ran much faster than tempo pace, but I FELT good so I went with it.
Got to the park in 7:49, feeling fresh and rested, of course I had been rested for 2 days off. Laps were 6:13,5:57,4:48m6:22,4:18. The 4:48, surprised, because I felt good , but that 4:18 felt awesome, I really ran hard on that lap, but I was alwasys under conrol, I was huffing and puffing hard, but in someway I was underconrol, my form was under control and I finish the fast periods feeling pretty good and running easy right away, the last time I ran that fast was in a 1 lap race with Jose and Gian, I caughed for more than 30 mins, but today it was more like a fast lap and back on my feet right away.
Felt pretty good, afte those 5 laps I went back home to finish 7.5k in 43:35, total time surprised as well, so I averaged in laps 3rd through 5th, 15:28, so my tempo pace, but that did not feel like that because I had a km easy sandwiched between hard efforts!
Have a great night !
Today I left work again at 8 p.m, but this time I was dtermined to run no matter what, I was tired and hungry but ran anyway, because I knew as soon as I would be running , I would feel good.
I headed out to run at 9:00p.m.,The plan for today was to run easy , but those plans went to rest as soon as I turned up the turbo in the 3rd lap.
I felt mentally tired on lap 2 so decided to enjoy myself a bti, to either finish this thing faster mentally, and increase my fitness at the same time. So I planned to run the 3rd lap fast, 4th easy and the last one fast again, I did not how fast, maybe tempo effort or whatever, but the reality was that I ran much faster than tempo pace, but I FELT good so I went with it.
Got to the park in 7:49, feeling fresh and rested, of course I had been rested for 2 days off. Laps were 6:13,5:57,4:48m6:22,4:18. The 4:48, surprised, because I felt good , but that 4:18 felt awesome, I really ran hard on that lap, but I was alwasys under conrol, I was huffing and puffing hard, but in someway I was underconrol, my form was under control and I finish the fast periods feeling pretty good and running easy right away, the last time I ran that fast was in a 1 lap race with Jose and Gian, I caughed for more than 30 mins, but today it was more like a fast lap and back on my feet right away.
Felt pretty good, afte those 5 laps I went back home to finish 7.5k in 43:35, total time surprised as well, so I averaged in laps 3rd through 5th, 15:28, so my tempo pace, but that did not feel like that because I had a km easy sandwiched between hard efforts!
Have a great night !
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