domingo, 29 de enero de 2017

Sometimes you have it, sometimes you dont

I rested on Wedesday and Thursay as work was hectic. And one of those days I just very hungry before running.

I was back at it on Friday and on my walk to home from work I felt good and the ciatic nerve was much better as I could walk straight once again. When I went out running I did not feel that great, I felt tight and heavy and only felt good when I loosened it up after the 3rd lap out of 5 lap, did 7.5k total on Friday. 7.5k watchless.

On Saturday morning at 7:30 a.m. I went out with my father to the conservatory and I ran easy with him, 5 laps running easy and good conversation, around 10-20m to go ( finishing the run), I felt with no energy suddenly, but luckily the run was over. Dont know the time as I was not wearing a watch, focused on feel and breathing.

For today I had planned, a 5k tempo run in the mirador and I would total 11k which would be also my long run. I headed out with my father to the mirador at 7:25 a.m. and I felt really tight, heck the last workout was on Monday and I feel like s·$%t yet, what is wrong?

I felt with a very sore left hamstring and sometimes th bead mechanics led to a pain in my left hip, couple that with very tight leg muscles. Anyway, I thought that as soon as I warm up all would be fine, but honestly it was not the case.

We got to the mirador in 19:40, then stopped for 20-30 seconds to get mentally prepared, and the workout was on, the only time that I felt good was in the first 200m in 56 secons, The plan for the run was 25 mins or less, but I was toying with the idea of sub 25 mins ( my first one on years).

The first km came in 4:59, and I was huffing and puffing and the pace getting slower, the mile came in 8:04, then the 2k came in 10:05 (5:06 that km), right there I decided to get to the 2.5k mark and call it a day, my legs were not cooperating, the feeling either, and the time was getting worse and worse, it seems that I have my hamstring pulled, because no matter how easy I run, the soreness there is still there, and it seems that I am in worse shape than I thought, it seeems that I just gave it all on Monday, since I finished very tired and today i am not recovered from that. Maybe it was all the crap that I am eating lately, and as  a result getting fatter. I am getting fatter that is for sure, since as I have not weighed myself, I can see it clearly in my belly, legs, neck, face, etc.

Luckily, I know how to reverse that, and I ll start eating healthier again. The good thing of today`s run was that I quit the workout, but as I was 5.5k out of home, I had to run easy to home, and ran 11k, which my longest run in a while (in a year maybe)?I dont plan to do another workout  right away, since I dont want to run mediocre once again, it was a smart decision, but its not fun to feel like shit when are supposed to feel recovery and ready to tackle your workouts.

Tomorrow is a public holiday here, and I will dictch the watch and do another 11k. If I cant get my workout, at least I will get some endurance. Time for 2.5k tempo that I did was 12:37, and last 8k for me were 46:55.

Have a great Sunday folks!

martes, 24 de enero de 2017

Easy run?

Today it was supposed to d be an easy run, but I was so tired from the workout yesterday that it was everything but easy. The ciatic nerve was hurting a lot of work when I stand up at work, I was just limping there, but I knew that as soon as I warmed up during the run I would be fine.

I got out running today at 7:40 p.m., I headed out to the conservatory without a watch. The goal was just to run easy today no matter the pace, and I said earlier that I was not going to wear a watch during easy runs, so that the recovery process is a lot faster.

I did 5 laps in the conservatory, feeling tired  and questioning why I run, lol! I had a lot of time that during an easy run I felt so tired. The ciatic nerve improved, but never dissapear. I completed the run without major problems and the only time that I felt loose during the run was in the last km, or from the conservatory to home. The effort was pretty easy, though.

Tomorrow I ll take the day off, to let this soreness( or injury?) heal a bit.

7.5k total easy watchless.

Have a great night everyone!

lunes, 23 de enero de 2017

Finishing the week easy and starting the week hard

Yesterday I ran in the evening at 6:00 p.m., because I went to bed really late last night and when I woke up the sun was in full force, so I let the run till the afternoon. I just ran easy to the conservatory watchless, and did 5 laps there and back home at a relaxed pace. At first I felt tired, thanks goodness I left the watch and home and posponed the workout for today. I really drank more than I should On Saturday, no hangover though, I just felt heavy in the first half of the run. Finished the run feeling pretty good, though.

4 runs for the week, not what I was hoping for, but I saved a week that could have turned into a disaster.

Today I wore my watch because I wanted to do something fast, as I was coming walking from work I decided to do sub 40 mins for 7.5k or 5:20 pace per km or faster, I even did the math in my head on my way to home, I was determined to run at that pace.

I think I am good at judging pace, because I finished the 7.5k in 39:50, so pretty close to what I was hoping for.

I set out at a good pace from the get go, wanted the pace to be as even as possible, and not that I have to do run too fast in the second half to make up the time. Had trouble on my way to the park, too many cars in the UTESA college, and I have to dodge cars and switch directions there, basically the first 500-600s opf the run were a mess, but I did not let that to stop my plans.

I got to the conservatory in 6:57, around 10-15 seconds slower than I hoped, but Iost a lot of time, then tried to relax and run 5:20 for the upcoming 5 laps, splits were 5:19,5:11,5:12,5:14,5:13, and from the conservatory to home did 6:11 to finish in 39:50. Best time in 7.5k in the last few years,

In the second lap when I saw that 5:11, I tried to easy up a bit, because I had a lot of running left, I basically did not slow down, I had no problems maitaining the pace, the problem was that with each passing lap the fuel was consuming, and I felt the last lap in the park in slow motion, was surprised when I saw that split, I tried to relax on my way home, because it was all downhill, the uphills in the park were eating me with each passing lap.

I was hurting a lot, but the pace was not difficult to maintain, but to sustain that effort level was hard. I finished very tired, but strong at the same if you know what I mean! walked for a bit and celebrated, because I accomplished my goal for the workout.

A lot of work to do though! next few days are going to be easy watchless, and then will run a  faster workout Thursday or Friday, probably with Adelino.

I have decided to do my easy runs watchless and only wear a watch for hard workouts, such as today. I think that will prevent to obsess about time on easy runs, and to run  them real easy to recover.

Have a great Monday!

sábado, 21 de enero de 2017

Catching up

I had not run till yesterday. On Wednesday eas my birthday`s uncle and I had to go to his house, so that meant no running for me that day. On Thursday, I just got home too hungry and skiped again.

Luckily I could regroup on Friday and headed out after work at 7:20 p.m. feeling pretty good, although I am having some issues in my left knee and the sciatic nerve I think, once I warm up up it dissapear, though.

I ran easy there and ran 5 laps, stopped for a while to talk with my friend Jose, and then back home to complete the 7.5k in 45:30. Splits were 7:46 to get to the conservatory, 5 laps in 6:15,6:04,5:59,5:57,5:55 and back home in 7:02 or so.

Today morning I went out running at 9:20 a.m. I just went to bed at 2 a.m. and drank a few beers, felt good during the run and decided to go without a watch, did 5 laps and back home, so 7.5k total once again. When I started the knee started to bother and the sciatic nerve I think. Hope its only sore and not a potential injury.  Felt good and easy. Weather was sunny, but good.

Today I think I ll go to bed a bit late too, so tomorrows run will be circa 9:00 a.m. . But I ll make sure to get my run in.

Have a great Saturday!

martes, 17 de enero de 2017

Zapping the zero

Yesterday the plan was to keep the running going, but on my walk from work to home, I started to feel bad and weak as if I was going to get sick. I decided to skip the day. I even went to bed at 9:30 a.m. and fell asleep right away till 7:00 a.m. I had felt tired and sleepy at work, its very strange. Luckily, this morning I woke up feeling very good and normal.

I left work later than planned, at 7:15 p.m. walked home, got dressed and was out the door to run at 8:01 p.m. I started feeling tired, but then started to feel really good, I met Adelino when I was going on my first lap, He had done a hard workout there, I decided not to look at the watch during the run, but i sped up the pace a bit the couple of laps I ran with him. I did 5 laps total and finished the run very hard in the last 400s. This weather these days is so good that you virtually can go hard and the breathing is under control, but I know those days are finishing soon.

I finished the 7.5k run 42:39, with splits of 7:37 to get to the park , then 5 laps in 6:02,5:53,5:47,5:41,5:26, and from the park to home in 5:40, I really pushed in the last 400s, but without losing form.  I pretty much ran the same pace as Sunday in the 10k, but this felt much harder, its incredible how easy the mirador is.

Felt good overall, fresh! and the weather was awesome! Happy to have run once again!!

Have a great Tuesday!

domingo, 15 de enero de 2017

"Long Run"

Today as I said I did 10k to the mirador with my father. I downed 2 beers yesterday and wen tto bed at 1:00 a.m., the beers did not affect, but the late bedtime caused to get the run in later. W headed out to the mirador at 8:20 a.m., We started out at an easy pace, but after getting to the mirador (2k), I had built a medium gap and tried to encouraged him, but I had to keep on on my own, He just drank too much yesterday.

I got to the mirador 0k  in 18:16, I have 3k there, and it was a couple of seconds slower than yesterday, but feeling better, then tracked the next 2k in 11:30 (5:45 per km), 5k (halfway) split was 29:47, then tracked 2 more kms in 11:26, so 7k in 41:13.

Then caught my father before 8k ( He had done the turn around at 4.5k, instead of 5k as myself), again encouraged him to to keep goign with me, again, He fell back, continued without pushing the pace, and finished the 10k in 57:23. Second lap was 27:34 or so, and last 3k wree 16:10 without forcing the issue.

Its amazing how easy the mirador is, when you are used to hills and turns in the conservatory park. The mirador is good terrain to mix things, but the conservatory get you the most bang for your buck instead of hill runs. Sometimes its good to take a break from hills, though.

I am happy with the way I felt today, felt easy and did a huge negative split. My father ran 9k in 60:15 or so. much slower than yesterday.

I might increase my 7.5k runs some days, becasue I want to do the 7k trail race on February 12th, to try something different. There is a 17k and a 7k race, but those17k equals 25k, according to people, I have never been there, but I want to try something different.

5 runs this week!

Have a great Sunday!!

sábado, 14 de enero de 2017

Catching up

I did not run on Wednesday and Thursday. Wednesday was a planned off day, but on Thursday I felt very hungry and not very motivated, so I did not run, but no biggies, if I ran from Friday  - Sunday I would complete my 5 days of running and I am on my way to that.

Friday Evening I almost skip the run because I felt hungry and lazy, but my self discipline made me leave the house at 7:35 p.m.  I had to cut the run short because within 3 laps in the conservatory I felt a strong side stitch in the right side, I tried to shake it off, but was not successful. After the 3rd lap, I headed home. Finished 5.5k in 33:14 (7:40 to get to the park, and 3 laps in 6:07,5:55,5:59 and back home in 7:00).

This morning I headed out with my father, when We were about to start the run heading the conservatory, I told him, lets go to the mirador, He turned around and We started the run heading another route, a route that We did at the beginning of last year, but it was regular years before. Its a flat terrain pretty much the whole way, and when you run these flat routes, you realize that running in the conservatory is not that easy and times there dont mean anything, because of the 2 hills per lap and the turns that it contains.

I looked at the watch when We hit 3k in 18:14 and We barely were moving the feet, 4k in 23:56 (halfway and 5:42 that km), then I decided to look at the watch at the end of the run. We pretty much kept at that pace, but in the last 2 km my father started throwing surges, nothing out of the ordinary, and I felt easy. I finished the 8k in 45:58 and He finished in 46:07.

To do those times in the conservatory you have to focus and have to go out at that pace from the get go. I was surprised because the last half (4k) I did it in 22:01,so 5:30 per km. and it did not feel anyclose to it. My father said He felt pretty good also. I had forgotten how easy and flat the mirador was.

The weather was pretty good also, I barely broke a sweat. kudos to my father that ran much faster than We run in the park at the same effort level. Tomorrow We have planned to do 10k to the mirador also, basically the same route as today, but adding 2 more kms. I want to push it a little bit more, We will see, I have not run 10k in ages.

Have a great Saturday!

miércoles, 11 de enero de 2017

Yesterday`s easy run

Yesterday I got from work at 6:50 p.m., and went out at 7:20 p.m. to the conservatory with Adelino. I felt sore, I dont know if it was the ping pong from the day before, or was the steady state, maybe a combination of the two.

I headed out easy with Ade to the conservatory and We did 5 laps and came back home without looking at the watch. Total time for the 7.5k was 46:33. got there in 7:58, then laps between 6:21 -6:04, so it was easy, but I felt tired to be honest.

Good conversation, though!

Today I took the day off as I had 5 days in a row running, I ll be back at it tomorrow!!

Have a great Wednesday!

lunes, 9 de enero de 2017

Steady state morning run

As I said yesterday today it is a public holiday so no work. My father and I headed out to the conservatory at 7:30 a.m. or so to the conservatory, I downed some beers yesterday, but was doing just fine, and before the run I wanted to do not a very taxing workout, but not an easy run either. The workout was to do 7.5k at 5:20 per km pace, the result was that I only did 6.3k, not because I could not do the whole distance, but it was because I lapped my father and I like to get home with my father due to the robbers in motos that you encounter these kind of days.

I dropped my father early in the run because I wanted to to get the pace early on, as opposed to do a progression run. I got to the conservatory in 6:45, dont remember the last time I entered the conservatory that fast, maybe around 4-5 years ago. I was not feeling very easy, because I felt tight int he lower legs, especially the calves. Then I did 5 laps and as I said I wanted those to be as close to 5:20 per lap as possible, I handled that part. 5 laps were in 5:28,5:16,5:20,5:17,5:15, then I jogged around because my father had one lap remaining, then We got off the conservatory together and I got home in 40:56 for 7.5k total. If I had completed the distance I would have run 39:30-39:40s, which would be my faster 7.5k in years. Anyway, the most important thing was the core of the workout that was till the 6.3k mark that I held the effort and pace.

To be honest I could sustain the pace, but the breathing for that kind of effort was too high, the pace did not feel that demanding. A lot of work to do, because I want to run much faster at that same effort.

Next several days will be easy till I can push again.

Have a great start to the week!

domingo, 8 de enero de 2017

Easy run with my father

Today I ran at 7:50 a.m. with my father to the conservatory, He had around 20 days without running, because He was in the USA and arrived yesterday. We went easy and got there in 7:50, then We did 5 laps, the first 3 together, but then He stayed behind, I tried to wait for him, but He encouraged me to keep going. When I finished the 5 laps I waited for him, and We went out off the conservatory together and got home together. I finished the 7.5k in 47:01 . Laps in the conservatory were 6:35,6:20,6:18,6:04,5:57.

Glad to have gotten my run. I ran 5 times this week, so I am heading the right direction. After Monday hard 4k, I felt flat pretty much for the rest of the week, but I completed my runs nonetheless. Tomorrow is a public holiday here and probably I ll push the pace a bit.

Have a great Sunday!

sábado, 7 de enero de 2017

Friday and Saturday run

Thursday was a day off. The fried chicken won again.

Friday - I headed out with Adelino to the conservatory at 7:40 p.m. or so, We got there slow in 8:39, then did one lap in 6:15, then I decided to do one fast lap (1km) and did 4:25, huffing and puffing, a lot of work to do because I am struggling at that pace and and dont seem to run faster than that. After that lap, felt flat and decided to do the rest of the run easy. Next 4 laps were 6:48,6:17,6:14,5:58, to finish up the 7.5k in 46:11.

Today (Saturday) I was pressed for time because I woke up later than planned, I almost skip the run, because I felt a bit tired and went to bed after midnight, after drinking a 32 onzes beer. Anyway, I decided to get out nonetheless. Opted for a 5.5k run, so 3 laps in the conservatory, got there in 7:44, then did 3 laps  in 6:12, 6:06, 5:46, and back home in 6:12 from the conservatory to home, 5.5k in 32:34. So second half of the run was much faster and I felt much better, but I decided not to push the pace too much, I pushed but without red lining, when I felt that I was going to red line, I slowed down inmediately. Felt good today and happy to have run.

Have a great Saturday!

miércoles, 4 de enero de 2017

Catching up(Best tempo run in the last couple of years)

On Monday I went out running at 7:30 p.m. or so, and just before going out I planned to do 3 laps again in 15 mins or less (tempo effort or so), but then as I was warming up, I visualized doing 4 laps in 20 mins or less, so I warmed up very easy, and ran 1 lap easy in the conservatory(total warm up time was 14:28). Then my tempo started , first lap came in 4:53, feeling relaxed but felt like work, second lap came in 4:57 (9:51 for 2k), then tried to relax to do a 3rd lap, I thought that when I hit the 3 laps I would stop, but relaxed the best that I could without decreasing speed, 3rd lap came in 4:56, and I could maintain pace although I was very tired, I decided to give one more lap, I had plenty seconds to spare to run sub 20 mins or close to it, so I went with it, I was very tired and tried to hang on the best that I could , 4th lap came in 4:49 for a total time for 4k (laps) in 19:39. That is my PR in several years, that gives me confidence that I can slowly get back to my shape years prior.

I had to stop 2-3 mins after finishing that tempo, before starting the cool down to home. I ran from the conservatory to home in 7:28 to complete what I think was 41:56 for 7.5k

Felt very happy and confident that everything is possible.

Tuesday I took the day off, I had to run some errands and help my brother who is in Spain to get him some documents.

Today I went out running at 7:35 p.m. or so to the conservatory, the plan was to run easy today, I just did not even take splits, just start the watch and paused the watch when I got home. I ran easy today to recover, got to the conservatory, then did 5 laps there and back home. Did 46:16 for 7.5k. To be honest the pace felt slower than that, but with 2.5 kms to go the wheels came off, and I started to feel tired, but was determined to complete the run. The run felt easy, but I was tired. All in all, happy to have gotten my run in.

Have a great Hump day!

domingo, 1 de enero de 2017

First run of the year

Yesterday I went to sleep at 10:20 p.m., that is the first time that I do something similar  on a December 31st, but I had been drinking beer in the evening and got very sleepy so I went to sleep, and I woke up at 8:45 a.m. today so I slept like a champion. shortly after I was out to get my run in. The sun was out in full force, but I headed out anyway because I did not want to miss my run like past Sunday, that due to my procrastination I missed the run.

I went out easy to the park and I felt flat once again, I got to the park in 7:39, then did the fist lap in 6:06, up until that point I was running head to head with my fhantom of myself yesterday, so I am pretty much controlling my easy pace to a T.  Anyway, I wanted to do all laps sub 6 mins before the run, but thought better of it and decided to run easy, because I want to do a quality workout tomorrow, and if I force a bit the pace , tomorrow wont be optimal, so decided to run easy, and after the second lap in 6:02 I decided to run by feel and easy, in the last lap did 5 strides becuase my legs were very tight,  felt better at the end, but too hot and not feeling great. All in all did 44:51 for 7.5k, so accomplished the goal of sub 6 mins per km pace.

Splits per lap were 6:06,6:02,6:04,6:05,5:29 (4 x 100m strides in the last lap). Anyway was glad to get my run in and back to 5 times per week of running, so I hope to keep it like this becasue I want to race and improve performance this year.

Have a great start to the year! and see you on the roads!!