martes, 21 de febrero de 2017

Maintainance run

Today I left work early, so I ran earlier . I was out at around 6:40 p.m. to get my running in. I got to the conservatory in 7:35. I decided to do the planned 5 laps sub 6 mins, because I was feeling pretty good and probably I am resting tomorrow, so no need to run on the easiest side of the spectrum.

I did 5 laps in 5:57,5:51,5:52,5:49,5:46. 6:24 to get home in 43:47 for 7.5k. Today I tried something different, as I have stated previously, sometimes (most of the time!), I get pretty hungry at home prior to running (because I do have more than 5 hours without eating anything) and its a struggle to get out the door starving, so I bought some fuit to strategically eat in the p.m. hours. So I ate an apple at 4:15 p.m. and a banana at 5:30 p.m. I was a bit hungry prior to the run, but nothing compared to the starvation that I normally face.

I dont know if it was a mental thing, but I felt pretty strong and good today, that pace felt easy, whereas other days running the same pace at least I have to avoid getting my mind wandering, today was not the case as I felt better and stronger than when I run slower and easier than that.

I think if I start incorporating just that to my snacks that will be a win/ win situation, since I would be getting the vitamins and minerals that the fruits contain and will have something in my stomach to get a more quality run in.

I did not buy coke today after my lunch, which is a big plus, for me. Decided to spend the money on fruits, I do have a banana at work, so I ll buy an apple and will repeat the same thing once again tomorrow, and  if I leave work early, I ll get a run in despite of telling about tomorrow being my rest day.

Have a great Night!

lunes, 20 de febrero de 2017

Great finish to last week and good start to this week

Yesterday ( Sunday), I went out with my father to the mirador at 8:10 a.m. or so, I wanted to do 10k, but my father went to bed at 3:00 a.m. and was up this early to run with me, so I cut the run short and did 8k like He did.

As soon as We started I knew that the pace would be faster than normal, He wanted to run faster, and when We were running head to head, at times He would speed up to build a gap, but I covered the gaps, because I had nothing to recover from, I also wanted to push the pace a little. We go the 3k mark ( km 0 of the mirador) in 16:45, then next km I had to run it in 5:09 to build a gap on my father, halfway was 21:55, and my father was around 10-15 seconds back. Then I ran on my own, but I decided to keep the pace going, next km came in 5:16, and 5k in 27:11, the pace felt managable, but I did not feel the greatest. I honestly came tired to this run, due to maybe the 2 mini tempos
( 2ks under 10 mins) that I did during the week.

The goal was to try to run 43 mins or at least maintain my first half, 6th km came in 5:21, then I took advantage of the big downhill, and with a bit  more than a km to go I had 37:13, I really raced the watch at that point wanted to do 42:59 at least, honestly did not want to come over 43 mins, so I really digged deep in the last km and could finish the 8k in 42:24. To my surprise my father came along not long after in 43:06, wow that old guy is in better shape than I thought and He drank more than 12 hours yesterday, went to bed at 3:xx a.m. and woke up to run at that pace, I went to bed reasonable early ,  I did not drink and He is 33 years older than me and He almost defeated me great.

This was not an easy run for me by anymeans, but it was not all out either, I just came a bit tired and pushed more than necessary in the last km, sprinting in the last 100-200s. Last km for me maybe was in the 4:30s range. last 3k were in 15:12, and I think my father did that time also, because I think He decreased the gap that I carried over the last 3k.

Anyway, it was a good run, a lot of work to do! Very good week of training. 5 runs thatweek!

Today ( Monday), I was starving when I got home, I almost skip the run, but I downed 2 glassed of water and felt better, got out to do my easy run. Got to the conservatory in 7:56, then did 5 laps there in 6:16,6:05,6:07,6:10,6:04. Then back home to finish up 7.5k in 46:24.

I honestly felt very good on this run, felt strong. The only thing was that I was very sore from the 15 push ups that I did on Saturday, and  bit sore due to the effort yesterday.

All in all, felt pretty good at the end, and glad that I did get my run in!

Have a great start to the week!



sábado, 18 de febrero de 2017

Morning run with my father

Today I woke up at 8:00 a.m. after going to bed at 1:20 a.m. drinking beer yesterday. Woke up without problems to do my run, and I got out to the conservatory at around 8:25 a.m. with my father . We got there together in 7:39, but then after the first hill, I just built a gap and the gap just got bigger and bigger, till the end of the run where I finish the 7.5k run 46:06, and He did 47:11.

The splits for the 5 laps for me were 6:14,6:15,6:12,6:11,6:10, so pretty consistent. The effort was easy and I never really pushed the pace. I was a bit tired though, from the 2k accelerations that I did on Thursday and Friday.

Tomorrow the plan is to do 10k to the mirador, and do at least 2k at 5 min/ per km, We will see. But at least I want to get 10k in. I hope that my father does the same as last week, Hope He runs at 5:40s per km pace tomorrow, We will see.

Have a great Saturday!

jueves, 16 de febrero de 2017

A big catch up

I have been a bit lazy in the posting departament, I have been running.

Previous week I rested Tuesday and Wednesday, then back on Thursday .

Thursday - 7.5 in the conservatory in 45:36, feeling good , but with a strong side stitch,

Friday - left work early and got in a 7.5k run in 46:26, Jose Luis Perales was rehearsing for a concert , terrific voice. Felt good, but not great, it was a rainy day and on those days I run slow and feel heavy.

Saturday - After the run on Friday I went out drinking to say good bye to Adelino that was getting back to spain, and I got home at 4:20 a.m., slept 2.5 hours and woke up at 6:50 a.m. to get my run in with my father, We went to the conservatory and did 7.5k in 45:51. Did the last lap there in 5:03. Honestly, I felt good, the tiredness did not catch up just yet.

Sunday - Went to the mirador at 8:15 a.m. with my father and He went ahead from the get go and did 45:45 for 8k, I felt the tiredness, and kept the pace easy for the whole run, finished the 8k in 47:40, with a 1+ mins negative split.

Monday - 7.5k in the conservatory in 45:47. Felt decent. The run was done at 7 p.m.

Tuesday - 7.5k in the conservatory, 1 lap easy, then 2 laps sub 10 mins, I did 9:54 (5:00,4:54), then 2 laps easy and easy to home to finish in 44:28.

Wednesday - off, first day off since Thursday.

Thursday (Today), I wanted to basically do what I did on Tuesday, 2 laps sub 10 mins. So got to the conservatory in 7:45, then did 1 lap easy in 6:15, then 2 laps in sub 10 mins, I did 9:52 (4:58,4:54), then 2 laps easy and back home easy in 44:12, so a bit faster than my last run. I wanted to run fast on tired legs, but I think I am getting more tired than I should in only 2 laps flirting with the 10 mins for 2 laps. Anyway, I think I am heading the right direction if I am testing those sytems a bit.

I ll race a 5k in March, yea this time is true, and I want to run sub 25 mins, I should run it, but I have been out of racing for so long that I am not sure.

My training overall is going well, aiming for 5 runs per week, and a bit quality here and there, next week I ll incorporate some shorter/faster intervals.

Have a great weekend!

martes, 7 de febrero de 2017

Catching up

The last week was not a very good week of training. My first run was done on Friday, because I had not feeling well and was getting home very hungry, that with low motivation. But by Friday I was eager to get back to the running.

Friday I did 5.5k at 7:00 p.m. , did 33:40 for 5.5k, did not feel great, but not bad either.

Saturday morning I ran with my father, but had to cut the run short, because the legs did not respond and cut the run short , I did 5.5km in 34:29.

Sunday - I ran in the evening hoping to feel better, I felt tight on the calves and the whole run pretty much was in survival mode, I did 4 laps in the conservatory and stopped there and came back walking. Did 5.5k in 34:15 or so.

3 runs that week, felt like crap, but at least I got some running in.

Monday -  I  got out with Adelino at 7:45 p.m. to the conservatory, I can say that this was the only time that I felt good and I felt my legs under me for over a week, We did around 7.5k in 44:55. Got there in 7:59, then did 5 laps in 6:12,6:05,5:51,5:43,5:43, from the conservatory to home 6:54.  I felt like a runner again.

Today I took the day off, but tomorrow I ll get back at it. I hope to feel better and better.

Also, I am getting my diet under check once again, since I noted that I was getting fatter again, looking at the mirror, I have not weighed yet.

Have a great Tuesday!