lunes, 11 de diciembre de 2017

Capping off

Yesterday I ran at 6 p.m, I had been doing home work for the whole day basically and I was pretty stressed out mentally, so this run really served me well. I decided to run without  watch and run easy, my quads were sore, so wanted to take things easy.

Did my normal route and kept the effort easy. The day was very rainy and it was pouring lightly, but glad I got my run in.

5 runs this week and 1 gym session.

Today I rested. My right ankle was bothering me in the last few runs at the beginning. Have a great start to the week!

sábado, 9 de diciembre de 2017

A couple of runs

On Thursday I rest and went to the gym instead.

Did bíceps and Back with lower weight tan in previous sessions to get back into the swings of things.

Deadlift:  3 sets of 6 reps with 50 kgs.

Barbell row: 3 sets of 6 reps with 36 kgs. Felt good on these and with good form.

Pull Ups: Did 2.5 reps in the first set, then did 2 sets of 1 rep. I think I improved on this exercise despite the 2 weeks off.

EZ Bíceps curls: 1 sets with 12 kgs, then did 2 sets with 14 kgs x 8 repeats.

Alternate Dumbell curls: 1st set tried 10kgs, did 4 reps with my right bíceps, but 3 with the left, then decreased weight to 8kgs, did 8 repeats for the next 2 sets.

Felt good. but I had not come back to the gym to do my tríceps/chest and legs/shoulders. Tomorrow and next week I think I wont be consistent because I have exams and Works in the master, but the running will remain consistent.

Yesterday I was very sore and went out at 6 p.m. to run very easy my bread and butter route, first half was in 17:21, at that time I realized how tired I was, then back to Guadalupe in 34:06, then completed a couple of more mins to do 36:13 total time.

Today I was lazy the whole day and ran again past 6 p.m., today I did not feel so tired so I decided after the 7 min mark or so to push the pace a bit, got to the halfway in 15:42, my fastest halfway ever, then continued with that effort till the 19:06 before decreasing the pace because I was feeling tired and did not want to turn this into a race. Continued easy to Guadalupe, got here in 31:56, then completed the last couple of hundred meteres that I normally do and finish up the run in 33:44, so a couple of mins faster than my normal run, not too shaby.

I would like to know my splits, but this is not measured and I only go by effort. Anyway, effort is what really matters at the end.

Have a great Saturday!

miércoles, 6 de diciembre de 2017

Catching up

On Monday I ran the same route and ran at around 12:30 p.m. total time was 35:30. I felt so so on this run, I felt good at times, but felt tired at other times, but I got it done.

Yesterday was off.

Today I procrastinated the run till 6 p.m. and the original plan was to run at 11:00 a.m. I just lie in my bed watching videos and on the internet, so did not want to waste all my day so at 6 p.m. I decided to get my run in.

I did the my 35 mins bread and butter route, but this time I did not wear watch, wore my gloves and hat, because lately the weather has been too cold, so most of my runs from now on will be with gloves on. Today I did it a bit faster than normal, I put a bit more effort than easy, but it was not a hard run by any means. Felt good and relaxed, it was good to run with the sun down. Dont know the total time since I was not wearing a watch, but maybe 34 mins something.

Oh I forgot to mention that today`s is a public holiday here so thats why I run at that time that I am normally at clases.

Have a great Wednesday!

domingo, 3 de diciembre de 2017

Back to the running scene

I had to take 1 week  off, due to a strong flu that I got  on Monday, my policy for the last few years is not to run when you are sick, and I decided to take a week off, because the weather here has been cold, and I did not want to get the sickness backwards.

Luckily I was back at it today. I did not go to the gym either, only to clases.

Today at 12:35 p.m. I put my clothes on and I was ready to go. I did the same route as always, got to the turn around point in 17:09, then got back to Guadalupe in 33:43, then completed 35:42 mins.  I felt good, but the run felt long mentally, but I felt good once I warmed up, it seems that I did not lose any fitness in this week off.

I hope not to take more breaks unless I get sick, the policy will be 5 runs per week, 35 mins + for the day. Only 1 run this week due to the sickness.

This upcoming week I will run 5 times and will get back to the gym as well. That run felt really good and I am happy to have came back to the running scene.

Have a great Sunday!

domingo, 26 de noviembre de 2017

Ponle Freno Madrid: 5k race, 23:25!

Yesterday I take the day off so that I am fully recovered for this morning`s race.

I generally run the day before, but honestly I dont see too much difference in running the day before or the the prior to the day before, once you warm up before the race, you feel good to go, and my goal was to just run 5 times this week as I am doing lately.

I woke up at 6:35 a.m., got ready and headed out the door at 7:40 a.m., started walking and got to Arguelles (1k from there), the weather was cold, it was 1 degree celcius when I left the residence, I knew that it would increase, but did not increase much. I wore my hat and a long sleeve t shirt. Once I got to Arguelles, I started my warm up and I warmed up around 2k, because Arguelles and the start of the race are 2k+ apart. I was feeling pretty good, but the right achilles was bothering me,but I knew it would be just fine as soon as I warmed up.

I got there around 8:15-8:20 a.m., the race started at 9:00a m. I decided to enter the corral early and warmed up a bit more there, did a couple of race pace strides also, I looked like an elite there, but obiously I am not anything close to it.

I had the Green wrist band which indicated that I would run 23-24 mins, at least thats what I told when I went to get my bib in the expo yesterday. In the back of my mind, I wanted to run 25-26 mins, after all I have not been running races and and I am only running 35 mins easy runs and a progression run here and there, and last week did 3 x 1 min and on Thursday did 5 x 20 seconds strides, so not ideal, but I was feeling pretty good on my runs and this weather really suit me.

I was not pressured for this race, I could sleep well, and did not feel anxious, but thats because I was not pressured for time, I just sign for this race to compete, see where I am at and to experience Racing in another country.

After I finished my warm up, at 8:30 or so I positioned myself in the second row of the people that were going to run 40-50 mins in the 10k, so about my pace in the 5k.

I dont wear a watch for races so probably I would only know time in the finish line and thats how it played out!

At 9 a.m. the gun went off and We were off!

I got out well at a good effort and pace, I have to Dodge some people but nothing to crazy, as I positioned myself well in the starting line, people generally had the same or better ability than myself. I continued at the same effort, trying not to get carried away by the people passing me, when We hit the 1k mark, I just hear the gps watches making noises, but my surprise came when after the 1k, maybe 1 mile, the pacer of 45 min in the 10k was just ahead of me, I just said to myself, what the fuck! you are just running at 4:30 per km, and I was feeling fine, I did not need to slow down because I was running by feel and my body told me that that effort felt all right.

Just after the 2k  I was running at a good pace, the 45 mins pacer go away Little by Little, but I felt so strong that I said , wow maybe if I dont blow up too bad I can run sub 25 mins. I was running in a parade, but We were running pretty much at the same pace, so that did not bother me and I was so in tune with my body that I just payed attention to myslef and dont let other distract me, at least in the first half, then you have to compete to maintain effort.

Just after the 2k the course Split up, the 10k runners continue ahead and the 5k runners turn to the right, I was surprised with the few people that actually turned right, then I found myself running in a Little pack , but then We turned right again and I saw that big hill I just said "fuck", I was running strong, but did not expect that kind of steep heel, then I manned up and keep my effort while others ran the hill faster, I just relaxed and continued at the same effort, I wa surprised when  I saw a 10 year old child or so passed me with authority, then I dont remember if He continued building a gap, or just passed him when We were downhill, after the big hill, We ran flat for a bit, and then climb again. I was surprised because I was running so strong and the cadence looked good, I was sure that I would susprise myself with the finishing time, but then I tried to remain in the present and race my competitors. After We did the clib, there was a big downhill of around 300m, I found relieve on that, I just let gravity take me down, in that moment I was running  head to head with another guy, but eventually that guy built a gap and when more people passed me I tried to go with them so that I could catch the guy, but I could not, but the good news is that I did not slowed down much either.

When I passed the 1k to go mark , I said to myself, just keep the effort and in the last 200-300 just give it all, I kept pushing and tried to maintain contact with the people ahead, I was not in a parade anymore, then I saw that people start turning right, and when I turn right I saw the finish line at about 150m, then I gave everything I have while looking at the finishing line clock, I said! that is 22 mins? then I run closer I read 23, then I accelerated even more to not run 24 mins, I start punching the air while sprinting, then threw a couple of more air punches and when I stopped the clock read 23:44, but in the chip time I ran 23:25, I congratulate myself and was very proud!! I did not expect this time, I was expecting before the race something like 25:50-27 mins.

Then drank wáter, sat for a while watching the other runners getting to the finish line. Then ran  bit more, around 2k to cool down, then did the last 1k walking. So did 9k for the day or so.

The most important thing is how I felt and I raced again, I did not race since June 2016 nd I did not run all out there, and I had not run 23 mins in the 5k since 2013, so why I punched that much when I got to the finish line, not hte time itself, its that I am coming back. I thought that I was done, but I had not felt this strong during  a race, I just could maintain pace and not blow out.

The reasons of this performance could be the following or a mix of them: The weather, the weather was just amazing. I had not run a race in this type of weather, 5 degrees Celsius. I have been going to the gym for 6 weeks to lift heavy shit, so my increase in strength could relate to the strength carried to the race. And as soon as leaving the gym tired, I put my shoes and went out running on tired legs so that stress could count as improvement. I have been eating breakfast since I got here in Madrid, as it might appear that I am eating more, I am actually thinner, the portion sides that they serve are very controlled and often you find myself complaining because in the DR I ate less frecuently,  but the portions were big, maybe that balanced portions througout the day keep me energized and maintain a good quantity of calories. Maybe in the Dominican Republic I was in this kind of racng shape, but as I did not compete I could never know.

However, I will just keep running and will keep going to the gym, that is what I am enjoying and if the result of that joy will be faster times, then those are welcome.

I really enjoy this race, and I hope to run it again in the future. I cerainly will sign in for another race, but I dont know when. As I love to run, I will just keep training although I dont compete much.

Have a great Sunday!

5 runs this week and 2 gym sessions, again skipped legs and shoulders due to the race, but next week I ll hit those things hard in the gym.

You can check out here  video from the finish line, I am the guy with the black hat , red shorts and long sleeve black shirt:

https://www.corriendovoy.com/atletismo/212180/carrera-ponle-freno-madrid-2017


Photos from the race:





sábado, 25 de noviembre de 2017

Shaking out

I rested on Wednesday.

On Thursday I went to the gym to do my Triceps and chest sesión, and I really improve from last week.

Bench press: 3 sets,1st set was 6 reps with 36  kgs. Then I decided to increase weight in the following sets, 2nd set 6 reps with 40 kgs, then the last set 40 kgs with another 6 reps.

Incline bench press: In this one I had to decrease weight, 1st set 6 reps with 34 kgs, second set the same, in the last one had to decrease the weight to 32 kgs, I was very spent, 6 reps. I almost fail in the last one, not good when you dont have a spotter.

Dips: I did 4 sets of 2 reps. As I pushed that hard in the bench press, I thought that I would not be able to make it, but I could do it, I was very happy because of that.

Seated Overhead Tricep extension: 3 sets of 6 reps with 14 kgs, that was not an easy feat.

Triceps push down: I started in 20kgs from the get go, did 3 sets of 5 repeats with 20 kgs. My tríceps are getting stronger. I wish I could make that progress in pull ups.

I was very satisfied with this gym session.

After this session I got out to do my run at 11:00 a.m., I did the same route , but wanted to do 5 x 20 seconds in the flat terrain. I felt really good in the strides, the achilles tendón is bothering me when I start the run, but it dissapear as sooon as I warm up. I did 35:08 or so feeling pretty good.

Yesterday I went out to do my easy run at lunch, I had some clases to do, but I finished at 11:40 a.m. so I took advantage of the time and did my run. Did the same route, keeping the effort very easy to prepare for my 5k race tomorrow. Did 35:44 total time.

Today I rested from running, but went to get my bib walking and the building was about 2.5 miles from here, so I walked like 5 miles or so today, I just wanted to see if I could warm up to the race, I ll go running from here and will get there running and walking, around 2-3k warm up, then line up and race in Madrid. My first international race, all my races had been in the Dominican Republic, it will be fun.

Stay tuned!

martes, 21 de noviembre de 2017

Easy run + gym work

At 9:40 a.m. I started my gym session which would be Biceps and back.

Deadlift: 3 sets: 1st set was 4 repeats with 60 kgs, 2nd set 6 reps with 60 kgs, then the 3rd set I man up and added 1kg to each side, to do 5 repeats with 62kgs. So I can say that I improve in that live by 2 kgs, next time I will start with 62 kgs. My form in the deadlift has improved as well.

Barbell row: 3 sets with 44 kgs, All 3 sets were 5-6 reps. I will ramp up next week. At least I did not got worse.

Pull ups: In this exercise I seem not to make any progress, I just did 1 repeat and tried to hang on as long as I could, I dont know How it will improve on this exercise, and its one of the most important exercise for upper body strength. The thing is that I enter this exercise tired from the deadlift and barbell rows, maybe I should start the pull ups fresh? and do it another day?

EZ Barbell Curl: 3 sets with 10kgs, 1st set 4 rep, 2nd set 5 rep and last set 5 reps, I struggled on these. This is the first time that I do EZ curls.

Dumbell Alternate Curls: Did 3sets : 1st set with 10kgs did 4 reps with my right arm, but 3 with my left arm, could not make a 4th. 2nd set was 10kgs the same thing as the previous set,4 reps with right arm, 3 with left arm, last set I decreased the weight to 8kgs and could do 9 repeats almost not making it with my left arm in the last rep. I enter this exercised fried with the EZ curl before.

I am satisfied with my progress except for the pull ups, I seem not to make any progress.

I ran at 11:00 a.m., as soon as I went out I felt totally tight and tired, that gym session probably got something out of me, ha. I just ran easy  and when I got to the point where I normally turn around I had 17:27, so almost 30 seconds slower, yes, I was tired and tight!

As the run went on felt better and better, and I warmed up nicely in the last 10 mins of the run, once I got to Guadalupe I ran a couple of more mins to finish my run in 36 mins.

Tomorrow is going to be a rest day from running and lifting.

Have a great Tuesday!









lunes, 20 de noviembre de 2017

Zapping the zero

Today I ran at 11:00 a.m. and I ran more than planned. I went out to do my bread and butter route, but when I was coming back, when I had around 20 mins I changed routes a bit, and ran a bit more inside de Debod park, then ran with a lady for about 5 mins, the pace was good and We exchanged a few words, yes, running connect people! When I got here to Guadalupe I ran a bit more and ran 42 mins total.

I dont know the distance but the pace was easy  and felt good. I love running in this weather! It was around 10 degrees celcius. At first I was cold, but once I warmed up I felt very good. I was going to rest tomorrow, but on Wednesday I have some things to do, so I ll rest on Wed.

Have a great start to the week!

domingo, 19 de noviembre de 2017

Capping the week

Yesterday I went to the gym to hit Triceps and Chest. I went at 4:00 p.m. but I did not do a good job in the main lifts.

Flat bench press: I did 6 sets of this, I supposed to do 3 sets of inclibe bench press, but I think its dangerous in this gym, because the face is too close from the bar and if you have an accident then it could be a disaster.

6 sets, 1st 3 sets managed 34 kgs and 6 repeats. Then in the next 2 sets I was tired and decreased the load and did 30 kgs x 6 repeats, in the last set worked my way up to 32 kgs. I dont know what happened, last week I could push 40 kgs, maybe the flu is affecting my strength or I dont know.

Dips: I finally I progressed on these and could do 2 full repeats, in fact, did  4 sets of 2 repeats, a lot of work to do, but I am progressing in this exercise, maybe I did not push myself a lot in the bench and had remaining strength for this exercise, who knows, but my arms were shaking in the bench.

Seated tríceps overhead press: 3 sets , 1st set did 8 repeats with 12 kgs, then did 2 more sets x 6 reps with 14 kgs, I was tired at the end, but I also improved in this exercise.

Triceps push down: In this one I was very tired and did not improve compared to last week, did 1 set with 15kgs x 8 reps, then did 10 reps with 15 kgs, then tried the 20 kgs and did 6 repeats. Its strange because starting this workout I could not do 1 repeat with 20kgs, my tríceps were just crushed.

When I finished my gym session I headed out to run, did 35 mins, the same old route, but when I had 21 mins, I decided to do 1 min repeats, wanted to do 5 repeats, when I finished the 3rd repeat got GI problems so I just finished the run easy. Got here in gudalupe in 32:56, then completed the 35 mins.

Felt really good, and the pace felt managable, I registered for  5k race next Sunday, I have not run a race since June 2016 and it was not all out, we will see where I am at. I have just been running, but not training properly.

Today I only ran and it was at 12:50 p.m. or so, did the same route, but this time did not carry a watch, just wanted to run easy and not race the watch and I know that route like the back of my hand right now, when I was 1k into the run, I realized that a race was just took place, I was angry because If I would have know I would have raced it, but next week will have to be, anyway, just kept the effort easy today and finished at the same effort. After I got to Guadalupe, I just ran around 300 more meters or so. So around 35 mins for the day without a watch.

I only did 2 gym sessions this week, skipped legs and shoulders, no biggies I hit other muscles which are the priorities, and I had 5 runs this week, thats what I want, if I get interested in races again, then I might start training more seriously.

Next will I ll probably will skip another day in the gym because the race is on Sunday and I dont want to be tired, but I also remember that last week when I did 29:57 for the route, I just have had a gym session just before.

Have a great week folks!




viernes, 17 de noviembre de 2017

Catching up

Tuesday was off.

Wednesday I had to run at  10 p.m. because I had to attend a picnic to celebrate the birthday of one of the female master parner. I had to wear gloves and hat, because the weather was in 5 degrees celcius,  I ate dinner at 8:50 p.m., but I really wanted to run, so I made it happen. Did the same route, ran to the park till 17:12, then turned around, when I got here, completed the 35 mins. Felt good, but a bit slow.

Thursday I stayed here the whole day studying and then attend classes, so did not go to the gym nor ran.

Today I did not have classes and woke up with hangover because I drank vodka yesterday, I had since 2013 that I did not taste any drop of vodka, I was good, but when I woke up felt bad with headache, so did my run in the evening at 5:30p.m.

The weather was good today so I only wear my hat, but wore a short sleeve singlet, because it was in 22 degrees, for me that is heat, but everyone had a coat, so maybe I am the crazy here. Did the same route as the previous days and completed the 35 mins. I think I have a bit of flu, because since yesterday I have been feeling some symptons, but not great deal as I ran feeling pretty good.

I did not go to the gym today, because I have not been feeling it. I ll try to stay consistent, but I am getting bored, but will be there tomorrow so that the whole week is not wasted.

The strength training on Tuesday was bíceps and back.

Deadlift: 3 sets of 4 repeats with 60 kgs.

Barbell row: 3 sets of 5 repeats with 44 kgs.

Pull ups first set was 1.5 rep, then try to do one repeat several times, I have not improved in that too much, maybe thats why I am desmotivated.

Dumbell curls: 2 sets of 6 repeats with 10 kgs, then 1 set of 5 repeats with 10 kgs, I improved in this exercise because I did it before the barbell curls.

Barbell curls: This exercise was a disaster, maybe because I was tired from the dumbell curls,  sets of 6 repeats with 10 kgs, then did the last with 4 repeats with 12 kgs, I was very tired and lasted way more than an hour in the gym. To be honest I did not enjoy this workout,hope the motivation comes back.

Whereas, in the running I am enjoying it a lot and find it a lot more purpose, but I really understand the point of aesthetic and being strong, but I definately enjoy more running, feeling the fresh air and moving forward seeing people and the nature, ok lets stop it here!

Have a great Friday!




lunes, 13 de noviembre de 2017

Zapping the zero

Today I headed out to my run at 12:30 p.m. or so,  I was not motivated. If I procrastinate the run any longer, I would have skipped it.

I did the the same route as the last couple of days, just run till the park of the fountain and when the clock ticks 17:00, I turned back . I got here in 33:11, then completed the 35 mins.

I felt good on the way back, on the way out I did not feel as good, it was cold and I was a bit lazy, but once I warmed up it was just fine.

I was thinking during my run about my priorities. I have found that since I got here I have been pretty lazy, the only thing that I have been consistent with are my running and weightlifting, but I have neglected other aspects of my life.

I am just wasting too much time on YouTube, WhatsApp and on internet in general doing virtually nothing, and I have been pretty lazy about the reason I am here, studying. It seems that I am a working machine, but I am not used to studying anymore, but I need to have discipline, be honest and set priorities.

Otherwise, I wont get anything done!

Happy Monday!

domingo, 12 de noviembre de 2017

Caping Off the week on a big note

On Friday I did not run because I went to Toledo, is a small town here in Spain, but is  a town that has a history. At first We walked for the whole town, but at 5 p.m. We took a free tour and learned a bit about Toledo. Very interesting in my opinión. A lot of hills and a lot of walking, its a rest day?

Yesterday I hit the gym and inmediately after I went out to my run, its not the optimal way to train, but you sabe time and laundry, because you use the same clothes that you used to hit the gym for running, and you only take a shower, which saves times.

I headed out to my run at 1:10 p.m. very easy, and turned around when I had 17 mins, got here in 33:21, then keep on running to complete the 35 mins. Felt good and easy, although a bit tired from the gym.

Today also headed out to my run at 1:10 p.m. but no gym today, so I was fresher for my run, I did not increase the pace though, I just kept the effort easy, and I did the same as yesterday, just ran easy till 17 mins, but I a bit faster today. Got here in 33:07, then completed 35 mins.

Good week of running and good temps, I have been going out with my hat to prevent my ears bother me.

5 runs this week and feeling good.


Yesterday`s gym sesión: Legs and Shoulders

Goblet Squats: 3 sets of 10 repeats with 24 kgs . It was hard, but I got it done.

Legs Press: 3 Sets of 10 repeats with 75kgs, 80 kgs and 85 kgs respectively. Those felt hard, but I have strong legs, so no big problema for me.

Dumbell shoulder press:  I did 3 sets with 15 kgs, not Arnold variation today, just normal Shoulder press, In the first set did 4 repeats, the 2nd set was 3 repeats and in the last one I regrouped and did 4 reps, but at the end of the 4 reps , my arms pretty much fell down, not very safe, because those weights could fell down in my head, I surely dont handle that weight just yet, I ll keep with that weight till I can do 6 repeats no problema, then probably will increase reps because the following dumbell is 20kgs and to step up from 15-20kgs is risky.

Side raises: I did 3 sets of 6 repeats with 10 kgs, I honestly say that I think I did not use good form in these, but the 8kgs is easy for me, so I ll keep with that weight till my form improve a Little, I barely raised the dumbells.

Front Raises: I did 3 sets of 6 repeats with 10 kgs. It was hard, but I can handle it.

Rest between all sets and exercises is 3-3.5 mins.

I improved in all exercises compared to last week except for the Dumbell press, but I have been doing the arnold variation not the traditional Dumbell should press, so it should not be fair to compare.

5 runs with 3 weightlifting workouts, not too shabby!

jueves, 9 de noviembre de 2017

Progressive run with fast finish + weights

I did the weightlifting at 12:40 p.m. I did chest and bíceps today. The workout was as follow:

 Flat Bench Press: 3 sets of 4-6 repeats.

1st set was 6 repeats of 34 kgs.
2nd set was 4 repeats with 40kgs( Better than last week)
3rd set was 4 repeats with 40kgs

Incline bench press: 3 sets of 4-6 repeats:

I was tired from the first Benching , so I had to decrease weight, given that incline bench press is more difficult,

1st set was 6 repeats with 34 kgs
2nd set was 6 repeats with 34 kgs
3rd set had to take off 1 kg each side, so did 6 repeats with 32 kgs.

Dips:

I was supposed to do 3 sets of 4-6 repeats, but I am not there yet, so I did 1.5 repeat in the first set, then rest 3 mins, did 1 dip, rest 3 min, did 1 dip and in the 4th set that I tried I could not make it to 1 rep, so I have a lot of work to do in this exercise. I think I have improved a bit in this exercise, but nothing noticeable.

Seated tríceps overhead press:

Improved this exercise compared to last week:

I did 3 sets of 8 repeats,

1st set was 8 repeats with 10 kgs with good form
2nd set was 8 repeats with 12 kgs
3rd set was 8 repeats with 12 kgs , the last rep was a struggle but I made it


Triceps push down:

This is a machine workout, but I also increased my strength compared to last week:

1st set: 15 kgs x 6 repeats
2nd set: 20 kgs x 4 repeats
3rd set: 20 kgs x 4 repeats

Last week I could only work till 3 reps very forced, but today made it to 4 repeats with good form and in a couple of sets.

So I am definately getting stronger each week, but in the bodyweight exercises like pull ups and dips, I am not improving as much since I am not gaining repeats, but I feel that I am getting stronger .

 So lets get back to the running, I ran at 4:20 p.m. after I did the digestion from my food. I took my hat without gloves and again it worked well.  I got out at a good pace, and I wanted to close fast since the last week I pushed the last 8 mins to finish my route in 30:50, in the back of my mind today I wanted to beat that time, so I started to push the pace a bit early.

I was feeling confortable and I got to the point of where I returned last week in about 16:04 so I had almost a minute in the tank, but today I was not sure if I could close as fast as I closed last week since I really pushed the pace.

I checked the watch at various points and the splits suggested that I was a min ahead of last weeks time, so the battle became beating the 30 min barrier. When I checked the last Split that had 27:17 57 seconds faster than last week after the big uphill, I tried to push the pace, but that hill did not really left me anything, but I could recover a bit and speed up a bit more, closed out hard and finished the route in 29:57, so I accomplished the goal. The distance is known to this day, but I put a very good effort and I know that it was not an easy run, so that should give some good adaptations.  Ran some more to complete the 35 mins. I would estimate the distance was 6+k.

Again, I feel that running in this weather is cheating, since I can run at a strong pace without ever getting tired, of course given my fitness, I think that I am in good shape and the weightlifting is helping in some way. However, I am not used to train in flat terrain like these, that is not all that flat, but nothing compared to the conservatory where you have hills and turns in every lap.

Tomorrow I ll try to squeeze a run, but I am not sure, since I am traveling to Toledo, is a town here in Spain, dont know the time that I ll get here, but if I cant run, I ll run on the weekend, and I ll accomplish my goal of 5 runs.

Have a great Thursday!

martes, 7 de noviembre de 2017

Easy run after lifting session

Today I ran after my lifting sesión, at 10:50 a.m. right after I finished my weight sesión, I headed out to do my run, I took my hat without gloves, with the temps in 9 degress celcius, it worked fine again.

Did the same route as always, but got even farther, got to 16:50 and back, got here in 32:40 or so, but then completed the 35 mins. Running in this temps I feel that I am cheating, is very pleasant and you feel that you can run forever and never get dehydrated. The effort was nice and easy.

Today`s weight lifting sesión was Back and Bíceps.

Deadlift: Did 3 sets with 60 kgs , first 2 sets did 4 repeats and last set worked up till 6 repeats. I am becoming more stronger in this exercise.

Barbell row: Did 3 sets with 44kgs (22 on each side) x 4-6 repeats, I dont remember well the repeats.

Pull ups:  I had to do 3 sets of 4-6 repeats: I just did 1.5 repeats  straight, then tried to do one or at least hang in there as long as I could to get strength, I did 3 sets like that. I think I am stronger, but this exercise is costing me a lot, but I know that with  consistency I ll do it.

Barbell curls:3 sets of 4-6 repeats, 1st set was 4-6 repeats with 18 kgs, then add 1 kgs on each side, so 20 kgs, did 3 repeats for the second set, then took off 1kg on each side to get back to 18 kgs, did 3 repeats, could not make it to the 4th.

Dumbell curls: Did 6 repeats x 8 kgs on each arm, second set tried the 10kgs, but only could make it to the 3rd rep, then got back to the 8kgs for 6 more repeats.

I am getting stronger on the compound lifts, but in the isolated accesory work I need to improve more, anyway, I think I am heading the right direction,



lunes, 6 de noviembre de 2017

Zapping the zero

Yesterday I wanted to run, but decided to rest, also did not find any Groove to run, and I did not want to run late at night. In the morning my roomate and I walk in the late morning. In the afternoon We went to the church. Yeah that is weird coming from me, because I seldom visit the church, but I went with my roomate and it was very nice.

So DNR yesterday, but it was a very good week for running, ran 5 times and I feel good, all were short runs, but I felt really good and the left achilles pain is history.

Today I ran at 12:10 p.m. basically at the hotest time of the day, because today it was in 13 degrees celcius. I wore my cap, but did not wear my gloves and it worked very nice. At the beginning I felt cold, but as soon as I warmed up felt fine, did 33:45 total, and this time the first half was till I had 16:45 on my watch, got to Guadalupe in 32:35, then ran more till I complete my 33:45.

So it was a good day for running, but I had several things to read for tomorrow clases, so I ll run early in the morning, and I will squeeze my gym session at 12:00 or so.

I ll post my Saturday gym session here. I was writing it in paper, but its more clear and faster posting it here:

Saturday I trained legs and Shoulders:

Goblet squats: did 3 sets of 10 repeats, first 2 sets were carrying a 20kg dumbell and the 3rd set was carrying a 22kg dumbell. This gym does not have a Squat rack so I have to do Goblet Squats.

Leg press: Did 3 sets, first set with 50kg x 10 repeats,2nd set was 60kg x 10 repeats, and 3rd set was 70kg x 10 repeats. I increased the load that way, because it was just trial and error.

Arnold Dumbell press: Did 3 sets: 1st set was 10kg x 8 repeats, then increased the load, tried 15kg, only made it to 4 repeats with that load for 2nd set and 3rd set, it was a struggle.

Side raises: Did 3 sets: All 3 sets were 8 repeats with 8 kgs, it was a struggle and I did not do a full range of motion, but I think I did it right.

Front raises: Did 3 sets: Again all 3 sets with 8kgs  x 8 repeats.

I improved from last week in all exercises, We will see how can I  beat in this week!

Going to the gym 3 times a week, We will see if I can build some muscle at least to carry the supermarket bags, haha!

Have a great start to the week!








sábado, 4 de noviembre de 2017

Inspiration is everywhere

Today I was supposed to rest from running, since the plan for this week, was to run 5  times. But I was here for the whole day without getting out of this residence and the whole evening I was uploding some info in the college website.

So after dinner I decided that  I would do a run at 10 p.m., the weather was in 13 Celsius, so I decided to bring with me my gloves and my hat.  The weather was good, and probably I did not need that extra equipment, but its better to prevent, dont you think?

I went out just before 10 p.m., at 9:54p.m. In this country you dont have an excuse of not running, you virtually can run at anytime and even more with this weather. I did the same route as always, but this time I got more far than all my previous run in this route and even I ran 30 seconds faster than yesterday, halfway in 16:30,  got to the residence in 31:52, so 68 secs negative Split, then continued running till complete the 33:17.  Yeah! I am insane to be running at this time on a Saturday night, instead of drinking beer, ha! I did not have plans to go out so I think I use the time with productivity, ha!

This morning at 12:00m, I did a hard leg and shoulder session in the gym, but as I train explisiveness and fast twitch, that dont interfere with my running, in fact I think that it helped, because the big hill did not feel so hard today, I know that my legs will be sore tomorrow, but I am loving running and weightlifting, We will see how can I cope with both of them. As soon as I start working if I have to drop one, the weightlifting will have to be, by now, I am enjoying doing both, and no one is interfering with the other, in fact, I am feeling great.

33:17. Tomorrow the weather will be very cold according to the forecast, so the run will be around noon. No! I wont rest!

The leg achilles pain is story and it does not affect anymore.

Have a great Saturday!

viernes, 3 de noviembre de 2017

Feeling good

Wednesday - I went out running at 12:xx p.m. and planned to do the last 10 mins of the run at a fast pace, to see how I felt, I went out from Guadalupe, took Moncloa the Street that goes all the way down,  till the park. That was a public holiday here, so a lot of people running and walking and a lot of kids.  After 22 something into my run I started to push the pace, pushed the big uphill, but as soon as I got the last 700m to home I started to push and push and in the last 100-200m downhill to Guadalupe I really increased pace. Finished in 30:50, and in the halfway ran till 16:30, so ran 2:10 faster in the second half. Then completed 33:10 at an easy pace.

Thursday - I took the day off and went to the gym to hit chest and tríceps.

Friday - Headed out running at an easy pace and ran 16:30 till the back side of the park as usual. But this time I was not goint to push the pace, I completed the run at the same pace. Completed in 32:21, so ran 39 seconds faster in the second half even without trying. Then completed 33:10.

On today`s run I really reflected how much I enjoy this sport, although I no longer compete the way I used to, I really love this sport and I would not quit it for nothing in the world, I took up weight lifting, but running always will be my number one. If I had to give up one, that would be the weight lifting. One of the reasons of my today`s character is because of the discipline gotten in running, I take a lot of pride in it.

I am not fast, but I really respect running and make me feel complete. Ok! Enough! Also to run in this weather is amazing, you can run whenever, because as opposed to the caribbean the whole day the temperatura is cool and pleasant to run in. Whereas, in the caribbean you have to choose between the early morning or evening so that heat does not strike you as hard.

In this weather, you can of feel that you can run at any pace without getting tired, I dont know how people say that 20 degrees Celsius is heat, for me is cool and a very pleasant to run in.

Have a great Friday!

martes, 31 de octubre de 2017

Good morning run

Just after my Gym Session, Back and bíceps to be more specific, I have doing that lately, as son as I finish my strength training workout I get out running and I feel pretty good on my runs, dont know if its because I am warmed up from the gym.

Today I changed the route just a bit, instead of taking the road route, I opted for the trail route and in the way out it was good, but on the way back, everything that I ran downhill , I had to face it uphill nd it was hard, especially since y quads are very sore from the squats on Sunday.

I ran 16:30 out and got there in 32: lows , then ran some more and completed 33:08. The weather was good, it was around 13-14 degress celcius.  I am glad that I could run despite the left achilles bothered me some at times. I dont know the exact distance that I am running since I dont own a GPS, I am just running by time and estimating the distance.

I ll spend 9 months here in Madrid, since the master that I am coursing here last that time, but if I can find a good job offer I might stay longer, We will see.

Feeling good on my runs and feeling good in my strength training.

Have a great night!

lunes, 30 de octubre de 2017

Catching up from Madrid, Spain

Hello,

Its been a while, no I did not quit my job, but I am here in Madrid and this past Wednesday I finally I bought a computer, so the blog posts will be much frecuently now.

My running has been going well, not what I want, but definately not a disaster either. I got here in 15th and ran on Wednesday October 18th , I did 30 mins in what I would call a cold temperature. Then ran again on Thursday 31 mins.

On Friday I went to Valencia to see my brother and We ran together on Saturday in the Turia Park, very cool park and a lot of athletes there running, I even raced at an easy effort, I mean I did not push it like in a race, bu I certainly push the pace a bit.

Ran 3 days for that week.

Past week I also ran 3 times (31 mins, 33 mins and 32 mins), I intended to run 4 times but On Saturday I started my run and just made it to the 2:47 mark before calling it a day, because I was limping, my achiless is bothering me a lot for the last couple of days. On Sunday I could run pain free.

Today I also ran at 11 something am, and at half way the achilles started to bother me, I almost stop, but then the pain went away and I could complete the run feeling pretty good.

The weather has been pretty good for running, feeling good and the pace is not as slow as in the Dominican Republic I think, but the conservatory is a different beast, but I am liking the route that I am running, always trying to explore new áreas to run.

I started weight lifting this past week because where I am staying, they have a gym, not a complete gym, but it serves always to get almost all the big lifts.

Tomorrow I ll start my second week of weight lifting, I want to change my body composition, but without erasing running from my life, because that is what I love. I am liking the weight lifting, but running is in another level for me. However, I am enjoying both and will do my best to improve my strength and my physique.

I ll upload photos soon, this country is beautiful!

jueves, 5 de octubre de 2017

Catching up

Not much to catch up really,

I rested from Saturday to Wednesday, on Wednesday, September 27th,  We had to go to Nickelodeon to play basketball, and We did that, but We did very poorly, did not won a game, played very bad, but had fun. I scored 2 points, but threw around 6 shots, only got 1.

Anyway, the experience was good and had fun with my work mates. I ran that day at 6:00 a.m. and did 3 laps in the conservatory and back,  Ran with a girl that runs frecuently there, the idea was to run easy, but did not want to run alone so sped up a bit and ran with her. 5.5k wachless total.

Thursday rest.

Friday - Ran after work and wore my watch, did 5.5k again, and did 34:47 for the run. Felt stuffed because We had cake  at 5 p.m.

Saturday Off again.

Sunday -  At 7 a.m. headed oout with my father  to the conservatory watchless, the first half was terrible, then started to feel better and feel good at the end. 5.5k watchless!

 I have not run since, but I will run in a few mins.

I have to inform that on Tuesday was my last day at my company, since April I had been contesting to a scolarship for a MBA in Madrid Spain in the college Antonio de Nebrija, and finally I got the scholarship, I signed contract on Monday and I finally got it. I am happy but at the same time, its a new experience for me, I travel to Spain next Saturday October 14, 2017.

The MBA starts on October 23th, 2017 but I have to get used to the schedule (Jet Lag) and get used a bit to the culture.

I dont know how the running will play out there, but I certainly will run there and Will take up Heavy weight lifting!


sábado, 23 de septiembre de 2017

Another late morning run

I slept a lot last night, went to bed before 10 p.m. and was up at 5:30 a.m., then get back to sleep till 7 a.m., I was about to skip the run , but my brother was going to run at 9:00 a.m., so I went with him, I went without a watch and got ahead, but as soon as We entered the conservatory , He was going to do a workout and passed me fast and never looked back, I continued at that easy slow pace and felt too tired, I finished 5.5k in around 36 mins, dont know the exact time.

He did 32:20 and did 3 laps there in 15:50, so He is in better shape than I thought, I think I cant run that at the moment, We will see.

I felt tired and the heat and humidity did not help, felt frustrated, because I do medium workouts and last 3-4 days to recover, no good.

Anyway, run done!

Have a great Saturday!

viernes, 22 de septiembre de 2017

Catching up

Monday was a rest day. I played Volleyball with the ladies that are going to Punta Cana to represent the company that I work for.

I ll be in the company till October 3rd, I ll go to study to Spain for 9 months, so will know a different culture and will know new people, but will never forget my friends from CCI.

Tuesday - I ran easy for 5.5k watchless, to run watchless is a very good idea since I dont pay attention to pace and dont frustrate if the pace is slow, I just run by effort. I was so sore that I ran just easy.

Then 20 mins after finishing my run, I received a call from the sister of my brother`s girlfriend , She told me to pick downstairs something that my brother had sent me, when I went down, and take out a big and heavy suitcase, I told her, hey this luggage is for my house?then my brother appeared, He surprised and is here, so did his girlfriend.

Wednesday I took it off, Maria the hurricane is coming to town, but it was not raining a lot, but I did not play with thge logistics very well, so DNR.

Thursday was a day off from work due to the hurricane so my brother, father and I headed out at 9:00 a.m. to the conservatory to take advantage of the rain pause, I did not wear a watch and followed them along, then my brother started to push, then I went ahed for 1+ laps, then He passed me again, this time agressive and I just stayed behind at a good rythm, with about 1k to go I passed him back and I just kept building the gap, I finished the 7.5k in 45:38., my brother finished in 46:0x. My father ran 1 lap because He had stomach problems, but after He did his thing, He went back to the park, but the pace that We were running at was so hot, that He could not follow, I think that my last 1.2k was sub 8 min miles.

I felt good and the weather was not too bad.

Today after work, I really questioned if I should run, I decided to go ahead at 7:00 p.m., not too many people at the park, people dont have discipline. I just went out without a watch and did 3 laps and back home at an easy effort. It was a boring run, nothing exciting, but you have to face those as well, not every run is a paradise and you got to embrace it. 5.5k watchless.

Have a great night!


domingo, 17 de septiembre de 2017

Finishing up a good week of training

Today I wanted to do intervals, but decided not to when I woke up at 6:30 a.m., I was full from the fried chicken that I ate yesterday and it was a good decision, because when I had 500m into my run I felt the same as the past Sunday, tight calves and quads.

I headed out with my father at 7:30 a.m., but He fell behind since  He went to bed pretty late and woke up very early, I pretty much run from the 500m mark to the finish alone.

I decided to leave the watch at home because the watch is bringing me tension and frustration because timewise every run that I get in I dont like timewise. So I think it was a smart decision, since despite the heat and the tightness, I felt good at the end and felt very liberated, dont know the time, but I ran 5 laps in the conservatory and back home with 2 strides in the last 500m to loosen up a bit. Felt good at the end, 7.5k total.

In the afternoon,  from 3 p.m. till 6:30 p.m. We played basketball and walked a lot there, so burned a ton of calories, which is good to me, because I find myself overweight. THe guys that I played with, can win the 5k , they are young, skinny and their fast twitches are at its top, so they really can pull it off, I have endurance, but I am an expert in jogging, not running at fast paces, those days are behind. Anyway, I ll try my best and see what happens in that 5k race in a couple of weeks.

We play basketball in Punta Cana on Wednesday.

I ran 6 times per week, I am not content with my speed, but I have to be content with my consistency, I just have to keep up the good work and the consistency going!

Have a great Sunday!

sábado, 16 de septiembre de 2017

Catching up

Thusday morning I had to run early because I had a trip to Punta Cana and I would be at home by 10 p.m., so the only option was to run at 6:00 a.m., I was tired from Wednesday`s night workout, so I only did 5.5k in 36:10.

On Friday evening after work, I headed out to the conservatory and did 5 laps there and back home, never looked at the watch as the majority of the runs. Finished in 48:23 for 7.5k. Felt tired and really did not enjoy this run at all, but you have to get the training in despite how you feel.

This morning at 6:00 a.m. I headed out with my father to the mirador and We did 8k there, and I thought that I was going faster than the actual pace, finished in 50:05  and my father in 50:07, I outsprinted him. First 3k were in 19:04, next 2k in 6:21 and 6:19 and the last 3k in 18:19, I never really pushed the pace, and when I was about to push it I made myself slow down. But anyway, running this slow is frustrating for me, I felt that at that effort I would run sub 48 mins for those 8k, more than 2 mins slower. To be honest any run is a frustration timewise, so I will have to ditch the watch on non workout days so that does not affect me.

However, I am glad with the consistency I have been putting in the last  3 weeks. Tomorrow I want to do a workout, but lets see how the Boxing fight end today,  I ll run anyway in the morning.

Have a great Saturday!

miércoles, 13 de septiembre de 2017

Progressive tempo run

Monday was my planned rest day.

Tuesday I woke up very early to run at 6:00 a.m., Ran to the park, did 5 laps and then back home for 7.5k in 48:51. I thought that I was running faster than that. In the last lap incorporated 4 x 20 secs strides or so, felt good on these. The heat was awful, it was early in the morning, but I got home soaking wet. Took more than 30 mins to get dry so that I could shower. The heat is very nasty these days.

Today I ran after work at 7:00 p.m., I wanted to do something faster than easy pace, a fast workout or a progressive tempo run, I opted for the latter. I went out to the conservatory easy to warm up in 8:25. Then wanted to do 5 laps in less than 6 mins per lap, I was not sure how that would feel because these days I am running slower than 6:30 per km at my easy pace, but I was ready for something faster today, too much easy running wont get you so far.

1st lap came in 5:57, it felt much faster than that, second lap came in 5:47, so my body was finding the rythm , 3rd lap I was getting tired came in 5:38, then tried to keep the effort going till the end, 4th lap came in 5:34, then Jose joined me for my last lap, thanks to him, I was able to not abbort the workout, I was feeling very bad, I even fainted, but tried to keep my composure and when We got to the flats of the last lap I sped up a bit and took advantage of the last downhill to finish the 5th lap in 5:14, Had to stop for a couple of mins, I was spent and was hurting bad in the last lap, but at least I accomplish the purpose of the workout.

All 5th lap in much less than 6 mins, 1 mins faster than my current easy pace so it was almost a tempo run. Then talked a bit with Jose before going home for my 1.2k cool down. Finished the 7.5k in 45:07.

Good workout, but the heat is very very bad, as I type this I am sweating. I hope that this shit goes away quickly!!

Have a great night!

domingo, 10 de septiembre de 2017

Workout failed

Today I wanted to do a 400m repeats workout in the morning, but I moved the run till the evening. Since the park is not measured I wanted to do a progression run  and in the last 1k or so get in some 1 min repeats. That was my plan for the evening run.

At 5:45 p.m. I headed out to the conservatory in 7:23, I wanted to do laps no more than 6 mins per lap, more towards the 5:40s range, I just got to the 10 min mark and I knew that it was not happening, and frustrated I aborted the workout and completed the 5 laps easy, I am an expert in jogging, but at faster paces I am in very bad shape.

The reason I aborted was huffing and puffing and the calves and quads burned out at that slow pace. My splits in the 5 laps were 6:34,6:41,6:37,6:32, 6:28 and back home in 7:16 to finish up the 7.5k in 48:06.

Although I did not accomplish the workout, I at least got my run in and could run 5 times this week, the goal was 6, but Irma the hurricane did not allow to run on Thursday evening, anyway, hope that I can feel better at faster paces in 3 weeks, if not I ll be in a bad position to perform well in the company. However, I am quiting tomorrow , and my last day in the comany is on October 3rd, at least thats the plan.

I am carrying some extra pounds, but I think that limiting my calories a bit, and running 6 times, I ll lose some fat.

Have a great end of the weekend!

sábado, 9 de septiembre de 2017

Catching up

Due to the hurricane Irma I could not run on Thursday. In the morning it was not raining, but We posponed the run till the afternoon, but it was raininghard in the evening, so DNR.

Friday morning I headed out with my father at 6:10 a.m. the plan was to run 7.5k, but I experienced stomach problems, so I cut the run short  and did 5.5k in 36:23. Very slow, because I was very tired from the effort on Wednesday. My father did 7.5k in 48:47, He was way ahead of me.

Today We headed out to the mirador at 6:30a.m., and the plan was to do 8k easy, my father got excited and started racing the 100+ runner that train in the mirador, so He built a big gap and finished the 8k in 47:20. I came a while back in 48:40. I felt pretty good in the second half, I was soaking wet at the end due to the heat. Did not feel the heat, but the sox and sneackers were totally soaked, thats when I realized that it was hot.

I cant deny its frustrating to lose to your father who is 62 years old ( He turned 62 yesterday), I ran easy yes, and was very tired from my workout on Wednesday, but despite that I feel a bit frustrated, because I am still young, sometimes I feel that I am an old guy. But one can I do, if I am tired and my legs are burned an easy recovery run is in order, It would be stupid to race your father on easy runs, so yea He won again.

My splits were 18:42 for first 3k, then did 6:05 and 6:05 for the next 2 k, crossed the 5k in 30:56, then did the last 3k in 17:44 to complete 8k in 48:40.

Tomorrow morning I want to get 5 x 400s with 200m jog in between in the mirador, We will see since I played basketball this evening as well.

Have a great night!

miércoles, 6 de septiembre de 2017

Waiting for Irma with a mini tempo effort

Today I left work at 3 p.m. We were allowed to leave due to the hurricane that is coming called Irma. It was supposed to rain in the evening, but no rain yet, just a bit at 2:15 p.m. and no more, so my father and I took advantage of that and got our run at 5:15 p.m.

I had planned to do 2 laps at 10 mins, by effort, because I had been running easy in the last few days and on Sunday`s effort I felt like a failure. Today I felt like crap, but I was going to try it anyway.

My father went ahead, but I knew that as soon as I start the workout I would pass him or at least He would have to accelerate to keep with me. I got to the conservatory in 8:16 something like that, then did 1 lap easy (6:41) to finish up my warm up, felt better than when I started, but felt dead indeed. I started the 2 faster laps though and I was going to abort in the 1st lap, but when I saw 5:06, I said, hey I am not running that bad eventhough the effort suggest otherwise, so I kept running at that effort till the end of 2nd faster lap which came in 5:13, Felt tired and was huffing and puffing a lot, I even had to stop but around 10-15 secs to catch my breath before continuing my cool down. I am in very bad shape and another person who I had not seen in a while told me that I was fat. Yea I know!!!

Completed 2 more laps easy in 6:50 and 6:29, then back home and sped up in the last 100-120m to finish up my 7.5k in 46:00. My father came some time later in 48:47. The heat was strong, not as bad as previous days, but it is still very hot.

Anyway, at least I ran harder than easy, those slow easy runs get old after a while and dont build your fitness unless you are increasing a lot of mileage or you are a novice. So bring on the workouts!!

I am not feeling very well, feel fat, but hey I gota have patience and fitness wil come, or at least that is what they say!

Have a great Wednesday and be careful of Irma!

I dont know if I ll be able to run tomorrow since the hurricane arrive  just after midnight, We will see!

martes, 5 de septiembre de 2017

Zapping the zero

Yesterday was my planned day off.

Today I ran after work. Got later than planned off work, but  I was determined to run, so I headed out at 7:50 p.m. to the conservatory, the pace was easy and I never looked at the watch during the run. In the last lap I did 4 strides where I felt way better than last week.

However, I still find myself very slow, I thought that I was going a lot faster  than I actually was. But hey, you cant outrun fitness and I am doing what I can.

I checked the splits at the end and got to the  conservatory in 8:06, then did 5 laps in 6:41,6:31,6:32,6:32,5:49 (4 strides) and back home in 7:27 to finish up 7.5k in 48:14.

At least I ran sub 6 mins in the lap that I did the strides, then other laps were very slow. Anyway, happy to have run and happy with the consistency that I am getting.

I hope to keep the consistency going this week eventhough We are alerted of the Hurricane Irma that possibly will get here on Thursday, I hope that that thing dont hit directly here, We are not prepared to fight that thing.

I hope that my training does not suffer a lot because of the hurricane!

Have a great week!

domingo, 3 de septiembre de 2017

Catching up

On Saturday (yesterday) early morning at 7:15 a.m., I headed out with my father to the conservatory , but He pretty much got ahead right off the bat, and as I was recovery and preparing for a workout today, I took things easy.

He built 65 seconds on me and finished the 7.5k in 46:54, I came back in 47:59, I kept the effort very easy, but this heat make things everything but easy.

Yesterday evening I also played basketball, with a coworker, I forgot to mention, but besides the 5k race in the company, I am in the basketball team and our game (s) is on September 13th, I had a lot of years without playing basketball, but I have not lost a lot of my abilities, in fact I think now I am better because I am fatter and can gith better just below the basket.

This morning I wanted to do a mini tempo run of 2 laps in 10 mins of less, I failed because I ran 1 lap in 5:08 and 400m laters I had stomach problems so I bailed the rest right there, then continued easy to complete 5 laps and get back home to complete 7.5k in 47:35. My father came in 54:38, yeah He drank  a lot yesterday! I warmed up to the conservatory, 1 lap easy, then tried to do the 2 laps, but happened what I just told, then the cooldown was to complete the 5 laps.

I am frustrated because those slow paces are getting really old and I am not feeling my best, in fact that 5:08 in the first lap did not feel like a sprint, but it was not a walk in the park either, even a guy that I normally see there with his dog, told me to cut the carbs out since I was fat.

Yeah I am fat, but I am working on it, and I wont cut carbs. I ll try this 2 laps in 10 mins on Wednesday again and see how it feels, then want to do 5-6 x 400s on the weekend. All the rest will be easy recovery runs.

I cant deny that I am pissed off with the way I am feeling and the heat, but I am also glad that I ran 6 times this week. Dont remember the last time I ran 6 times like in the old times.

Have a great weekend!

viernes, 1 de septiembre de 2017

Easy recovery run

Today I headed out to run at 7:20 p.m. or so after work. Today I had planned 5.5k very easy to recover from yesterday`s workout and prepare for the weekend.

I ran with my watch, my only looked at it at the end and did not take splits, no reason to when you are recovering. I felt pretty good, but when I was feeling this good, I was sure that the pace would be very slow, and thats how it played out.

I did 5.5k in 36:14, which is slow, but at least I reached the desired adaptations, I wont deny that I felt frustrated when I saw that time, I was hoping more within the 34 mins range at that effort level, but what  you can do!

The weather was not as bad as in previous days, so that was a positive!! I am really liking the consistency I am getting right now, this is my 4th day running in a row, dont remember the last time I did that, not so long ago, but maybe more than 2-3 months without doing that. Plan to run on the weekend and rest on Monday as my only rest day of the week!

I plan to run 7.5k tomorrow morning with my father, lets see how that plays out!

jueves, 31 de agosto de 2017

5 x 1 min repeats

Today I headed out after work to do my intervals. I headed out around 6:50 p.m., got there easy, then ran one lap easy, and then started my planned workout which was 5 x 1 min with 1 min easy jogging in between. I started very conservative and increased the effort with each repeat. Legs were heavy by the end.

I am in decent shape aerobically, but my workouts fitness is very bad, ,my legs were dead by 4 th repeat, and it was hard to keep the turnoever going, eventhough the pace was not hard, but at least I did the job done.

It was a good confidence buster given the heat, felt much better than expected and did 7.5k total in around 47:03. My watch marked 47:53, but a girl asked to make her company for about 100+ meters that it was dark so I slowed down almost to a walk to be close. No biggies as it was on my cool down section.

My splits were 8:06 to get to the conservatory , then did 6:59 (slower than expected), then the intervals began and following laps were as follow: 5:14,5:47,6:44,6:34, then back home.

This is the first time that I do 7.5k in around 2 months, and I felt pretty decent, so I ll keep training hard but smart.

Have a great Thursday!

miércoles, 30 de agosto de 2017

Zapping the zero

Monday was a day off and hopefully my only day off of the week.

The company that I work at is having a 5k race on September 30th, where I registered, so that right away was my motivation to start training hard, since I do have the possibility to run good there, I mean given the competition, not that I am not in good shape whatsoever.

The winner of that Preliminar 5k, will race on another 5k race in Punta Cana. I honestly dont know if I ll be in the country by then, but I registered anyway, and will add quality and run 6 times per week for this month period, to accelerate the fitness process a bit, not much you can do in a month, but I ll try my best, nonetheless.


Yesterday I headed out to the conservatory at 6:50 p.m., at an easy pace, had planned to do 4 strides in the last lap, and I did just that, the time was just slow in my opinion and the heat was terrible, I was soaking in sweat. Time for 6.5k was 41:18.

Today I pretty much headed out at the same time, but I did not do strides today, in fact I felt a bit tired, so I kept things easy, but the heat makes it everything but easy. Ran 4 laps in the conservatory and total time for 6.5k was 41:27.

Tomorrow I want to do some 1 min intervals, but If I am tired I will skip, no need to look for an injury trying to outrun the process of adaptations, but what can I do, I am stubborn!

Have a great humpday!

domingo, 27 de agosto de 2017

Losing fitness

Tuesday was the last time that I ran until today, I wanted to run and I am motivated to train, but due to technical problems in the bathroom, the less that I sweat the better, but We found and alternative, so today I had to come back to it, I needed to run.

Today at 7:50 a.m. I headed out with my father to the conservatory, I headed out without a watch and just ran easy, no point in pushing things given my current fitness, so I basically ran easy for the whole 5.5k, no sprint in the finish. My father hit the wall early, but We met again with a half lap to go there in the conservatory, that is because He ran in the opposite direction to me and I met with him at that point, after that He started to speed up and He got home first, but as I said  I did not increase pace at any point.

We did 3 laps there and back home for a total of 5.5k, I dont know the time, but the most important thing here is effort, so good effort.

Time to get consistent!

Have a great Sunday!

martes, 22 de agosto de 2017

Getting back to it

A lot of time without posting. I have not been running much, but I am not using the computer a lot, so its a combination of both.

Continuing with my previous post, I ran again when I felt better from the flu which meant that I got back on Saturday of that week, I did 34:13 for 5.5k. Put a harder effort than necessary, but I was basically racing my father  and He finished in 34:17, so He is getting back into shape.

The next time I ran after that was on Friday morning (6:10 a.m.) August 18th, I ran without a watch 5.5k, again racing my father He pushed me more than I should have.  Felt good, but a bit tired at the end.

On Saturday morning (7:00 a.m) I did 5.5k again watchless feeling a lot better but at an easier effort, my father stayed back.

On Sunday morning (7:40 a.m.) I did 5.5k again watchless, feeling good, I went to bed later than planned, but felt good nonetheless, its time to ramp up those 5.5ks.

Rested on Monday.

Today I had scheduled to run with a friend, She runs very early in the morning, so We met at 5:20 a.m. in the mirador, that meant  a 4:40 a.m. wake up. I got out to run at 5:00 a.m. and waited for a couple of mins in the 3k in 19:42 (km 0 of mirador) till my friend came, I did 4.4k with her at 29 mins or so, the effort was very easy, but I had a lot of time without running that " long",  after We said good by, I started again, but ran 1.1k and then did the last 1.9k walking, I could have run it, but since  do have a lot of time without running more than 7.5k, I did not want to risk any injury, I know, it sounds paranoic, but you have prevent injuries. So in total I did 8.5k or so. The weather was so hot that time of the morning, but I got it done, good run. A lot of new people running in the mirador, wow I saw more than 60 runners I should say there, this sport is growing, I do better start training again.



lunes, 7 de agosto de 2017

Catching up

It seems that I am getting into the habit of only posting 1-2 times per week, sorry to make u wait, haha.

This week I only ran 3 times, these days it seems that I am running 3-5 times per week and its a great week. I have come to accept that my lifestyle only afford that, I have to accept that I am not a morning person, and some days I just run in the morning, but some days I am not motivated to do so.

Monday and Tuesday were off.

Wednesday ran in the morning at 6:00 a.m.with my father and ran 34:56 for 5.5k, my father finished in 37:03. I felt flat and thought that I was going a lot faster.

Thursday and Friday did not motivate myself to run in the morning and left work later than planned so  both days became DNR.

On Saturday I ran with my father at 7:45 a.m. to the conservatory, did 5.5k in 34:42, My father finished in 36:23.

On Sunday, I really slept a lot, went to bed at 9:30 p.m. in the night of the Saturday, but when I woke up, waited too long so it heated up and I lost motivation, as I was not going to Bonye this evening, I could affort to run in the evening at 6:10 p.m. I went to the conservatory and 3 laps and back home in 33:58, with a fast last 150m.

I dont know if it was the rain breeze that I faced during the run, or the virus that I have been fighting since Friday, or a combination of both, but after the run I started to get sick and got the flu, now as I type this I am full sick, caughing a lot and skipping runs.

Unfortunately, I wont run till I am healed, that might mean Wednesday or Thursday, so another 3-4 runs per week. Not optimal, but at least I am doing something.

Have a great start to the week!

lunes, 31 de julio de 2017

Change of route

On Saturday -  My father and I ran to the Venezuela street, at the other side of the bridge, so We again faced the big hill, this time I was out of shape, but got it done, I had to jog in place sometimes to wait to my father as I dont know the route very well. Now I do.

I estimate that the total distance was between in 6.6-6.8k or so.  We started this run at 7:10 a.m. and it was already with the heat in full force, We got it done, though!

Sunday - We started at around 7 a.m. just before starting the run, I told my father lets go to guibia beach, I was not into doing laps in the conservatory, so We changed the route once again, 11 mins passed by before We got to Guibia, then my father showed me how He does the sand repeats , We did 1, and I really admire my father that He can do 10 of them, that would take more than 1 hour run. After We completed the 1 loop sand repeat, We kept running in the road till the Hotel Jaragua and back, then I started to build a gap on the way back and finished the run 1:43 ahead of him.
Total time was 37:23, I think it was just over 6k. My father finished in 39:06 or so.

The heat was strong, these days even doing nothing knock you out with this heat, you gotta do what you gotta do, though!

5 runs this week! and I hope that this week I can muster that.

I took the day off today!

Have a great start to the week!

viernes, 28 de julio de 2017

A couple of morning runs

Thursday  -  I ran early in the morning before work, I went out with my father at 6:15 a.m. to the conservatory, and had to do 5.5k because of time. I ended up doing 34:08  and my father did 39:44, He is very out of shape, because He had not run for a month, so I basically did the run solo.

Today - The story repeated, another 5.5k run at 6:10 a.m. in 34:01. My father did 39:06. Again it was basically a solo run. Tomorrow We will change the route a bit and I estimate that We will run 7k or so.

Have a great Friday!

miércoles, 26 de julio de 2017

Catching up

Sunday - I miscounted the laps because I ran with a couple of runners in the conservatory, and I did not look at the watch till the end, when I finished the run that I saw 33:51 in the watch, I only said, what an idiot!! This run was done at 7:00 a.m.

Monday - After work, at 7:00 p.m. I headed out to the conservatory and wanted to do a lap in 5 mins or less, so I started running at an easy pace, did 1 lap easy, but a guy passed me, and I decided to do my fast lap in the 2nd lap, was planning it on my 3rd or 4th lap, ended doing 4:56 for my 2nd lap, and I did not pass the guy, it seems that He also sped up, but soon after that lap I passed him and never looked back, that lap came in 6:02, then a fellow exercise that I have known for a while did my last lap with me, I was totally spent, and it was HOT, I honestly cant remember the last time I sweat that much on a night run ever. Well that lap came in 5:47, I was very tired and jogged my way home. Finished 6.5k in 39:00..

Tuesday was a planned day off.

Today I was going to run at night after work, but got home with a pretty strong headache, so I ll have to run for the remaining days of the week to accomplish my goal of 5 runs this week.

Have a great humpday!

sábado, 22 de julio de 2017

Morning run

Thursday I decided to take the day off, so that I could run Friday, Saturday and Sunday and complete my 5 runs this week.

Yesterday I had the best intentions of running after work, I promise, but it started raining pretty hard so it was not worth it, so a forced day off.

This morning I headed out to the conservatory at 7:40 a.m., later than planned, but I woke up at 6:05 a.m., it seems that I cant no longer sleep past 7 a.m. these days.  I went out to the conservatory feeling good, but that good feeling did not last much, when I got to the conservatory I realize that I had not recovered from my Sunday`s progression tempo, that shows that I am in big very bad shape.

I did 4 laps in the conservatory and get back home, finished 6.5k in 40:15, I took splits, but no point in posting splits on easy runs, I did not look at the watch during the run, just ran whatever felt confortable.

Have a great Saturday!

miércoles, 19 de julio de 2017

Easy watchless run

Today I ran after work, at 7:10 p.m. I headed out to the conservatory without a watch, just wanted to run easy and recover. I felt very tired from the get go, especially after I had to speed up the hill to take advantage of lack of cars in that moment, that acceleration brought my heart rate to its top for a short moment.

After 1 lap in the conservatory, Jose my friend joined me and We ran 3 laps together, I thanked him the company and I got back to home, the only time that I felt decent in this run was in the last mile, felt pretty good in the last 500s of the run. Kept the effort very easy though, and it was very liberating to run just easy without the watch.

It seems that Sunday`s effort took out of me more than expected, or I am in very bad shape that 3 days later I am huffing and puffing.

Did 6.5k today as planned, its time to ramp up this shit!

Have a great Wednesday!

martes, 18 de julio de 2017

Zapping the zero

Monday was a day off  - bought fried chicken instead, what a discipline!

Today I went out running after work, at 7:15 p.m. I headed out to the conservatory pretty easy to recover from Sunday`s effort. I felt sore. Hoped to feel better as the run went by, but I felt worse as the run went by. I wanted to do 6.5k, but had to leave it at 3 laps and 5.5k total in 35:22.

I ran almost 5 mins slower than on Sunday, so today I was running pretty slow, but I think I got the recovery and adaptations benefits of it. I took splits, but never looked at them and it does not worth to reach my watch to post them, no need for that, given that today the purpose was to recovery, but I did not feel great to be honest.

Have a great Tuesday!

domingo, 16 de julio de 2017

Evening progressive tempo run

Today I skip the morning run, because as I was not going to the concert Bonye today I could afford to run at 5:00 p.m. and today it was Wimbledons tennis open final and I wanted to watch it.

At 5:10 p.m. I headed out to the conservatory, I headed out easy, but as soon as I climbed the big UTESA hill, I started to increase my pace/effort gradually, then I decided that I wanted to see 31 mins in the final time, I never looked at the watch, I only at the end. I did 3 laps in the conservatory and each lap was getting harder, because I was injecting more effort in every lap, but the pace was managable, but on the way home I really increased effort and the last 500s were hard, I finished the run feeling very tired and had to walk several mins to catch my breath, finished the 5.5k in 30:32.

I did have a lot of time without running sub 31 mins in that distance, today I realized that I am in bad shape and need to get back into shape, but I am happy that I stayed strong and finished at strong pace.

Splits were: 7:18 to get to the conservatory, 3 laps in 5:49,5:31,5:21, then back home in 6:02. No wonder why I felt so tired, that pace for me right now is hard, but I think that I am doing the correct actions to get back into shape. My lunch today was potatoes with chicken and did not eat till stuffed, like I usually do, so I knew that I would feel good in today`s run, I fuel my  body, not stuffed it.

I am starting to incorporate potatoes into my diet, I like them, but for some reason never ate them, I think that is a simple vegetable, but leave you satisfied and gives you energy, I ll incorporate plaintains as well, I gotta get back to my ideal weight.

4 runs this week, not ideal, but not a disaster either, and todays tempo gives me an idea of what shape I am in!

Have a great Sunday!

sábado, 15 de julio de 2017

Easy morning hot run

Yesterday I took the day off.

I woke up at 6:00 a.m., but did not head out till 7:35 a.m. to the conservatory, did 3 laps there and back home for a total of 5.5k in 33:37. I did not look at the watch as I am doing in the last few runs that I have done. Splits were 7:31 to get to the conservatory, then did 3 laps in 6:23,6:18,6:09, then back home in 6:43 accelerating in the last 150m, in that acceleration I felt like a marine lion, to heavy.

All in all, I am happy to have run, the weather is so hot that you have to think it twice to go out in the sun shining hard. You gotta do what you gotta do though.

Have a great Saturday!

jueves, 13 de julio de 2017

Catching up

Last week I only ran 2 times,

The first one was on Wednesday , which I did 34:26 for 5.5k at 6:00 a.m.

The other one was on Saturday where I did 33:16 for 5.5k.

Those were my only runs for me that week.

This week I rested Monday and Tuesday and was back to the running on Wednesday. Yesterday I started my run at 6:00 a.m. and did 3 laps in the conservatory in 6:23,5:56,6:14  to finish up the 5.5k in 34:09. I did not speed up in the last 150m.

Today I ran at 7:00 p.m., I had 3-4 weeks that I did not run in the evening, but I need to get back into things, so I got home from work, then changed and headed out to the park in 7:39, then did 3 laps in 6:14,6:12,5:32. Yes, in the last lap I increased pace because I was chasing a guy, I did not feel more tired eventhough it was 45 seconds faster than previous laps. I sped up in the last 150m of the run and finished in 32:52 for 5.5k.

I felt good, but I have to ramp up the kms again.

Have a great Thursday!

domingo, 2 de julio de 2017

Sunday blah run

Today I woke up before 6 a.m., but did not head out to my run until 7:25 a.m. waiting for my father, I am not sleeping a lot these days, dont know the exact reason.

I headed out with my father to the conservatory to do 5.5k, I did not feel the mood to go longer and He said that He was only doing 3 laps there (5.5k), I need to get back to 7.5k as soon as possible.

My father and I got to the park in 7:33, He was a couple of steps back, but I was not feeling very good, and He passed me and started to build a gap, I did not have nothing to respond with so I let him go, and if I felt good later I might try to catch him, He was on his way to 32:xx 5.5k. After the second lap I saw him stop and started limping, I was surprised since I never had watched my father limp like that without being injured, He said that He suffered a calf cramped that forced him to stop. I told him, that I would run 2 more laps and then We together would get home walking. Thats how things played out. My splits were 6:30,6:14,6:18,6:10, then ran 1:15 more to complete what I suspect was 5.5k in 34:16.

The running is weird, since yesterday I had drank the night before and only slept 4 hours, and today I barely drank a beer yesterday, slept decent and felt like crap for the whole run, tight calves, felt heavy. You just have to embrace good days as the come by! I got the run in at least and ran 5 times this week although all short runs.

Have a great Sunday!

sábado, 1 de julio de 2017

Catching up

Wednesday - I went out running at 6:00 a.m. with my father, I felt low in energy, but surprisingly, I did 32:52 for 5.5k. I sped up in the last 150m like I am doing in all my runs. I was surprised with the time.  My father did 33:30.

Thursday - I felt much better than Wednesday and thought that I was going much faster, I did 32:46 for 5.5k at 6:00 a.m..  Sometimes you run faster when you feel worse. My father ran 35:14.

Friday I took the day off and got to work at 6:50 a.m. to catch up on some work. Work is a bit crazy the last few days.

Today -  I was up at 6:20 a.m. but waited longer to get out , I went to bed last night at 2:20 a.m. I was drinking some beers with my father and uncle, then a few friends joined us. I felt better and better as the run went by and finished the 5.5km in 33:10 with splits of 7:33 to get to the conservatory, then the first couple of laps, were basically waiting a fellow runner that was very close to me behind, I did not want to run alone, approaching the finish of the second lap I took a glance back, but did not see him, so I just sped up a bit, then increased pace a bit, from the park to home, accelerating like in the last few runs in the last 100-150m. Laps were 6:24,6:17,6:00 and 6:22 for the last 1.2k. Felt good, but these 5.5k are getting old, I gotta get back to my 7.5k bread and butter runs. This time I had to run alone, but father was tired and let me go for today.

Have a great Saturday!

martes, 27 de junio de 2017

Catching Up

I have been running, but not how I want.

Past week I did 4 runs starting on Thursday.

Thursday- I did 34:48 for 5.5k at 6:00 a.m., Felt good.

Friday -  I did 33:09 in 5.5k at 6:00 a.m. Felt good again.

Saturday - Ran with my father at 7:00 a.m., and I did 5.5k once again in 32:47, my father and I were head to head, but with 100s to go I took off and built 16 seconds or so on Him.

Sunday - If I remember correctly, I think I was in the 33:40s range for 5.5k. Another 7 a.m. run.

That week finished at 4 runs for me.

Monday  - Rest.

Today I woke up at 5:30 a.m. after 8+ hours of sleep. Went out with my father at 6:07 a.m. to the conservatory, and We did 5.5k in 33:47 (myself) and 33:54 ( himself), I outsprinted him, I was ahead for the basically the whole run, but He caught me with about 150m to go, then I finished in a sprint, like I am doing in the last few runs, I built 7 seconds on him. Felt good.

Have a great Start to the week!


domingo, 18 de junio de 2017

Finishing up the week

On Thursday We had a public holiday here, so I could run past 7:00 a.m. in the morning. We my father and I decided to run with a couple of friends in " El parque del este", so I planned on doing 2 laps there which is 8k. We started the run pretty slow, then I find myself ahead and was building a gap I encouraged them to go at my pace, but they stayed behind, so that meant to run alone.

I was not feeling very good because the prior day I would just push a little bit for my current fitness.  The first lap came in 24:30 and I was tired, but faced the 2nd half, 1k in the second lap I caught another woman runner, as soon as I put myself next to her, She sped up to kept the pace with me, then We introduced ourselves and encouraged each other, the heat was very strong there. She helped me a lot and made the kms go easier and faster, when I had around 1.8k to go, my father joined us( He when He completed the 4k lap He started running in the opposite direction than me, so We could then meet at some point), then Claudia turned around and I finished the last km with my father. Finished the 8k in 48:12.

Splits per km were: 6:22,5:58,6:22,5:47,6:01,5:57,6:07,5:36. I think that some splits were offs, some long, some short, because my effort did not change as much with each passing lap, but the times suggest otherwise.

Finished very tired, but glad I made it.

On Friday, I woke up to run in the morning when suddently starting raining heavy, I bagged the run.

Yesterday, I went out by myself to the conservatory and did 5.5k in 34:27, the heat is still sucking, but I battled it out and get the run done. This run wsa done at 7:05 a.m.

Today I woke up at 6:30 a.m., but the sun was shining in full force. I almost skip the run, but then decided to do it, sometimes you are not going to be motivated, but you have to do it anyway. Decided to leave the watch at home this time and ran without a watch. Went to the conservatory, did 3 laps and back home, felt good, but unconfortable because of the heat.

And again I am feeling the pounds, even an old guy that I had time without seeind there in the park, when He saw me He asked me what happened and stared at me, like if I was an allien, yea I have put around 30 pounds since 2010. I just laughed, but in the back of my mind, I know what I have to do to be lean and to increase my performance, but isntead keep eating like a pig. 5.5k untimed.

4 runs this week. Not great, but not a disaster either.

Have a great end of the week!

miércoles, 14 de junio de 2017

Midweek catch up

On Sunday I did 5.5k watchless with my father, I finished a couple of mins ahead of him, but I kept the effort very easy, except when I started the run that from the get go I started fast till around 500-600s, then ran easy the rest of the way. The next day I could feel the DOMS.

Monday and Tuesday were rest day. I definately have to start getting my runs in the morning.

Today I woke up at 5:30 a.m. and was out with my father at 6:07 a.m., He did work today, I ran before work, as soon as I started I felt good and strong, knew that it was going to be a good day. Took my splits but never looked at them, except when I finished my run.

Did 5.5k in 31:53, was a bit surprised with the pace, and with the way I felt today. Got to the park in 7:28, then did 3 laps in 6:11,5:48,5:37. Eventhough I ran progressely faster each lap, an old women that had a good pace built a gap on every lap, She was running in the opposite direction, I mean, I was clockwise and She was counterclockwise, She was fast.

Anyway, did the final 1.2k in 6:19, accelerated the last 100m + fast. Finished strong and was ready to takle work. As I write this, I am pretty tired and left work at 8:00 p.m. feeling good, but tiredness is catching up now.

Have a great Humpday!

sábado, 10 de junio de 2017

1 min repeats

Yesterday I took the day off, running in the weekend I would complete my 5 runs this week.

This morning my father and I went to the conservatory at 7:00 a.m., and I started the run feeling flat, I thought that today`s run it was going to be a struggle, but after the big hill in the first 500m, I first pretty good and passed my father, the heat was striking strong and I kept the pace and would postpone my mini workout for tomorrow, but after the first lap in 6:20, I decided to do 5 x 1 mins, because my body was asking for  a change of pace, so I started the mini workout, completed my 5 x 1 mins with 1 mins easy in between, the next 2 laps came in 5:17 and 5:29, then headed home for the cool down finishing in 32:41 for 5.5k.

I felt really good at the end, but the heat was very strong. My father came a bit later in 35:50, He said that the heat was very bad and He could barely run.

Tomorrow will be another easy run before the match between Stan Wawrinka and Rafael Nadal in the Roland Garros French Open. It should be an interesting match.

Have a great Saturday folks!

jueves, 8 de junio de 2017

Catching up

On Tuesday after work around 7:50 p.m., I headed out to do 7.5k. It was time to be back to my normal amount of kms. I was pissed off, so this time around I was not allow nobody passing me, and if somebody passed me it was going to be a hard battle.

I was running normally when in my last lap I passed a guy and He wanted to sit behind me, in the uphill I did a big surge, if He wanted to sit He would have to make a good effort, I left him in the dust. Did that  lap (km) in 5:18, after just speeding up at the halfway point of the lap. I finished the 7.5k in 45:34.

On Wednesday I took the day off.

On Thursday I was up at 4:05 a.m. and could not get back to sleep, so chatted a bit with my brother who is in Spain, and at 5:35 a.m. I headed out to the conservatory , never looked at the watch and ran 5.5k so that I dont miss my run at night. I have to adopt this morning routine since I am leaving work late, and I am hungry and low motivation at that time of the night to run, so the morning running would suits my current lifestyle better, and I would miss less sessions as well.

I saw my splits after today`s run and they were 8:01 to get to the conservatory and 3 laps in 6:22,6:18,6:20 and back in 7:03 to home to finish up 5.5k in 34:41.

Tomorrow I was going to take the day off, but I think I ll do another short run, to keep the consistency going, I have rested too much in the last few weeks.

Felt good, but had GI problems so I had to cut the run short.

Have a great Thursday!

martes, 6 de junio de 2017

Zappin the zero

Today I left work at 7pm and got out eunning almost at 8 pm..i thought that the weather would be ok..but it Just felt like a sauna..I was sweating a lot Just before the 800m mark.


I got to the conservatory in 7:44..then did 3 papa in 6:19,6:21,6:17..rhen back home in 6:31 to finish in 33:45 for 5.5k.i sped ip the last 300 and finish hard.


Felt good..but that heat was very unconfortable.

domingo, 4 de junio de 2017

Catching up

Not a lot of running to catch up.

Thursday May 25th, I ran 7.5k in 45:42. I kind of raced the run , because I was chasing a guy, and when I finally caught him, He sped up again, and I had nothing to respond, that wass my last lap, so I did not have another change, I lost I guess. its was at a controlled pace though, not racing.

Then did not run till Tuesday of this week. Did 5.5k in 34:13 at 7:50 p.m. , feeling pretty good.

Then Thursday did 33:51 for the same route and distance at almost 8 p.m. I leaving work late these days.

Saturday did another 5.5k in 33:43, feeling good.

Today did 5.5k  in 32:42, got the park in 7:38, then did 3 laps in 6:16,6:02,5:54, then back home in 6:25, pushed a bit in the last 500s and sprinted the last 100s.  Felt really good, it seems that the last night beer`s helped, eventhough I did not ate dinner. So the fueling discussion is very individidual.

4 runs this week, not optimal, but these days I have been very stressful with work and personal decisions. Running helps me to relieve stress, though, I have come to the realization, that with my current lifestyle is difficult to train seriously for a race, I enjoy my runs , but I dread racing. Anyway, sooner or later I ll have to come back to it.


Have a great Sunday!

miércoles, 24 de mayo de 2017

Catching up

One week since I posted, but I have not run much either.

On Thursday I did 7.5k to the conservatory in 47:09.


On Saturday before the expo hotels where I was one of the staff saling the hotel that the company that I work for owns. It was a new experience for me, and I was scared, but I think I did pretty good, on Saturday I did not close any cells, but on Sunday I could close 3 sales, and I really enjoyed it. That teach me a lot, because I am a shy person, so interacting with people really improve my skills. Its good to get off your confort zone and challenge yourself.

3 runs that week.

 I did not run from Saturday till today.

So today no excuses, I needed to get out, I felt tired as soon as I got out, went to the conservatory and did my normal 7.5k distance. A guy in my 3rh lap started to race me, so I responded a bit, but dropped him in the next lap and never saw him again. I really get pissed when I am about to pass a person and this person start racing so that I dont pass, sometimes I just maintain composure, but sometimes that rubs me in a bad way.

Splits today were:7:57 to get there, 6:22,6:14,5:56,5:57,6:00,6:49 to get home. Did 45:50 for 7.5k. I never felt great, but I thought that I was running my run short, because the way I felt as soon as I started.

Felt happy and good post run, glad to be back in the running scene! and glad that I am challenging myself in other areas of my life as well.

Have a great week!

miércoles, 17 de mayo de 2017

Zapping the zero

Monday was off. Running some errands after work.

Tuesday - Could squeeze a run after work at 7:00 p.m. , did 45:32 for 7.5k. Splits were 7:50 to get there, then did 5 laps in 6:23,6:17,6:00,5:59,5:41, then on the way home did 6:47 to finish up in 45:32. The heat this day is awful, I think an oven is cooler than the weather lately.

Today I took the day off, More personal errands , but are neccesary, so I skip the day off, ate fried chiken instead.

The last few days I have been stressed out, and for the rest of the week it will be that way. I have to work on Saturday and Sunday, the company that I work for will be there sending their hotel, so I was selected for selling staff. Ha! a shy and introvert selling, that will interesting.

All in all, I hope that the running will at least stay, aiming for 4-5 runs this week, given the busy weekend ahead.

The diet coke continues!

Have a great Wednesday!

lunes, 15 de mayo de 2017

Busy week

This past week I only ran 3 days, life and work got in the way.

Rested on Monday and Tuesday.

Wednesday -  did a 7.5k easy run after work in 46:20. Feeling low on energy, but at least did not feel bloated.

Thusday and Friday - rested. Not sure resting about what, but took both days off.

Satuday morning headed out with my father to the conservatory, did 7.5k in 45:47. Felt better as I increased pace.

Sunday evening at 6:00 p.m. headed out to run 7.5k again in 47:00.

3 runs that week. Getting back to work was hard, the transition is mind blowing.

The good news is that I am feeling better as the run goes by, instead of the opposite.

In regards to coca cola, I drank on Monday, but then decided to keep my word, and I am tying with diet soda, it gives me the sweetness that I want, but it does not contain calories, so its a good substitute. The first couple of days, that stuff tasted bad, but then my bud kind of get used to it.


I feel that I dont miss the normal soda, and I feel that this diet soda satisfy me the same as the former, but without putting calories ( i.e. pounds) in my body. I read that diet soda increase your apettite, thus you end up eating more and end up fatter than when you drank normal soda, but so far, i have been eating the same. I think that its a matter of self control.

I hope to get back to sub 180 pounds with this big change, skipping days of 1000s calories of drinks should make a difference.

I weigh myself for the first time in over a year, and I was at 198 pounds, I got susprised, I had clothes on and big shoes, so naked it must be something around 190 pounds. I really thought that I was in the 180-185, but the running suggests that I am gaining weight, due to the difficulty in maintaing paces that should be a piece of cake for me.

So the decision to ditch normal soda, is spot on.

I ll keep outta the scale, but the running should improve as the pounds go down.

oh, I forgot, today I took the day off, because after work, I had to solve something. Zapping the zero tomorrow!!

Have a great start to the week!

domingo, 7 de mayo de 2017

Caping the week on not a very good note

I took the day off on Wednesday to rest.

On Thursday I wanted to do a progression run, because I wanted to rest on Friday as well, as that day I got back to work, I got to the conservatory in 7:32, but was really tired and had to slow down to my easy pace and kept that way till the finish of the run, I finished the 7.5k in 47:39. I felt really tired, and I cant trick my body. Maybe years before I could that where I could do 2 workouts on consecutive days, but right now its impossible for me as I can see.

Friday was off.

Saturday was out with my father at 7:15 a.m. to run with a lot of heat, I felt like crap from the get go, tried to accelerate with each passing lap, but without looking at my watch, the run was a struggle, the heat got the best of both of us. I finished in 47:08 for 7.5k. My father finished in 49:16. We complained a lot about the heat, but as long as the heat affected me, I felt flat from the get go.

Sunday (today)  - I slept in, got to bed a bit late watching the boxing fight, but I am sleeping more than necessary, after I came back from Samana, I put the run for the evening, but when it was time to run at 5:50 p.m. I felt somewhat full from lunch, I had eaten lunch at 12:20 p.m. so no reason to feel stuffed and bloated.

I headed out to do my normal run anyway, after I got up the UTESA hill, I was huffing and puffing as if I were sprinting, and right away I knew that the run was going to be a struggle once more. luckily, the legs felt good, but the problem was my stomach, I decided to run 2 laps in the conservatory and stop there, called it a day at 3.2k in 22:20s or so, very very slow. The splits for the 2 laps were 7:02 and 6:49.

I am feeling really bad in my running lately, I should feel fresh from the workouts, because are not that hard, but instead I am feeling like shit and heavy on my easy runs, I have came to the conclusion, that I am increasing my weight again ( according to the way I feel and look in the mirror), my times are very slow and I need to dial it back again, I had enough.

I am drinking a lot of coke and I need to put it a stop to that, my nutrition is not that nad, but that little coke addiction is killing me softly. I am really mad, because as long as I want to get back to my old PR`s I need to stop that shit out, if I want to be the best that I can be. When I stopped today after my mediocre run, I even considered giving up the sport and get in weight lifting.

However, I know that I need a lot of corrections to do in regards to my eating and coke drinking and to stop this weight increase that is affecting my workouts, I was running 2 mins faster on my easy days in my 7.5k runs, now I cant even run sub 46 mins. Likewise, in my tempos I was running 4:50s and the last km in 4:40s, right now, maintaining 5:10s is a fucking struggle.

5 runs this week, with the last run being a total disaster.

Sorry for the negativity, but I am somewhat mad today with myself, I am not taking this thing enough seriously, I will drink coke only on weekends starting tomorrow!

Have a great Sunday!