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!