From the last Sunday I ran, I did not run till this past Thursday , so I did not run for 18 days, due to work commitments, as I pretty much predicted. As I said before the job is very physically demanding and I have been dropping a lot of weight, so I had to take a break from running, plus I just dedícate the day to sleep, I pretty much have my sleep Schedule screwed up, but I need the money. The contract was supposed to finish on December 28th, but they extended the contract till January 5th, after that I dont know if I ll keep working or not.
I was in very great shape in running, my best shape in years, but I am not a profesional runner, so its only a hobby. Its a huge part of my life though, and I miss the training.
On Thursday, after 18 days off, I did 35 mins with my brother in the park near home at 1 p.m., my brother after the fist lap took off since He was doing a stride workout, I just kept the effort easy, but after the first lap in 6:01, the second in 5:45, I was running from 5:35 - 5:39 for the remaining laps, so that is faster than my normal easy pace. I felt good, but could feel out of shape in the lungs, the pace felt like walking.
Unlike my past breaks from running because of injuries or whatever reason, this time around, I am not worried about my fitness, because given that is a physically demanding job, keeps me in shape and keeps me burning calories like a machine. However, I miss the running and the routine, I cant seem to get into a routine working at nights, I pretty much rest and sleep during the day and on days off, I just want to keep resting. Anyway, I ll make myself run today, another easy run, I cant let all my training go to waste.
Planning 30-35 mins easy today before going to work tonight!
Hope your running is going well! Have a great Sunday!
domingo, 30 de diciembre de 2018
jueves, 13 de diciembre de 2018
Catching up
On Friday I ran at 7 p.m. with my brother in the park near my home, I did 41:52 total time, the pace was easy , I think I did around 7 laps or so. Weather was a bit cold, but wore my windbreaker.
On Saturday I ran at 7 p.m. again and did an unplanned tempo, I decided that I was going to do a tempo after I started the run, I felt somewhat fresh so after a couple of easy laps in 12:33, I told my brother that I was going to run a bit faster for around 5 laps, I had planned to run at around 5:30 mins per km, or 5 mins or a bit less for each lap of the park. The plan showed better than expected and I averaged 5 mins per km for 25:03, so I did around 5k at my tempo pace, I have not lost a lot of fitness and the pace felt controlled. Splits per lap were 4:38, 9:03 (4:25), 13:32 (4:29), 18:00 (4:28), 22:28 (4:28) for 5 laps and then completed the 25 mins. Then did around 10-11 mins easy running for cool down. Was satisfied with that workout, just to maintain some fitness.
On Sunday before work, I did around at around 7 p.m., 41:10 total time, just easy running to recover from Saturday`s effort. Despite the pace was easy, I did the first lap in 5:52 and progressed to 5:40s range for the rest of the run. I did not wear my windbreaker since the weather was in 20-21 degrees. Felt good and easy.
5 runs for the week, decent week given how physical the work I am in is, so doing what I can
This week I have not run, I was going to rest on MOnday and Tuesday, since I had to work Sunday night, Monday night and Tuesday night and I was going to start with the running this week on Wednesday, but on Tuesday work was very hard, lots of strength work for hours on end and I was just trashed, I basically slept for the whole Wednesday once I got home. Today I am much more recovered and I am going to do an easy run.
As I said, this month I ll be running easy and not focused much on running which is a shame because I was in great shape, but all in all I am doing a lof of exercise and strength work at work, so burning a lot of calories.
Have a great week!
On Saturday I ran at 7 p.m. again and did an unplanned tempo, I decided that I was going to do a tempo after I started the run, I felt somewhat fresh so after a couple of easy laps in 12:33, I told my brother that I was going to run a bit faster for around 5 laps, I had planned to run at around 5:30 mins per km, or 5 mins or a bit less for each lap of the park. The plan showed better than expected and I averaged 5 mins per km for 25:03, so I did around 5k at my tempo pace, I have not lost a lot of fitness and the pace felt controlled. Splits per lap were 4:38, 9:03 (4:25), 13:32 (4:29), 18:00 (4:28), 22:28 (4:28) for 5 laps and then completed the 25 mins. Then did around 10-11 mins easy running for cool down. Was satisfied with that workout, just to maintain some fitness.
On Sunday before work, I did around at around 7 p.m., 41:10 total time, just easy running to recover from Saturday`s effort. Despite the pace was easy, I did the first lap in 5:52 and progressed to 5:40s range for the rest of the run. I did not wear my windbreaker since the weather was in 20-21 degrees. Felt good and easy.
5 runs for the week, decent week given how physical the work I am in is, so doing what I can
This week I have not run, I was going to rest on MOnday and Tuesday, since I had to work Sunday night, Monday night and Tuesday night and I was going to start with the running this week on Wednesday, but on Tuesday work was very hard, lots of strength work for hours on end and I was just trashed, I basically slept for the whole Wednesday once I got home. Today I am much more recovered and I am going to do an easy run.
As I said, this month I ll be running easy and not focused much on running which is a shame because I was in great shape, but all in all I am doing a lof of exercise and strength work at work, so burning a lot of calories.
Have a great week!
jueves, 6 de diciembre de 2018
Getting better
Yesterday I decided to skip the run because I was very sore, I looked like a 100 year old guy. I was sore from head to toe. I slept a lot yesterday and today so I could recover as best as I could since tonight I gotta work again.
However, today at 6:15 p.m. I ran with my brother in the park close to home, my brother would do a 1 min fast, 1 min slow fartlek, and I would do just an easy 35 mins run.
The first lap I crossed in 6:18 very slow and very sore, but as the run went on I felt better and better and never looked at the watch till the end. Finished 6 laps in 35:23, so I increased pace as I warmed up, felt much better by the end but the effort was still easy. The hard workout comes tonight at work.
Weather was good and felt pretty good once I warmed up.
Have a great Thursday!
However, today at 6:15 p.m. I ran with my brother in the park close to home, my brother would do a 1 min fast, 1 min slow fartlek, and I would do just an easy 35 mins run.
The first lap I crossed in 6:18 very slow and very sore, but as the run went on I felt better and better and never looked at the watch till the end. Finished 6 laps in 35:23, so I increased pace as I warmed up, felt much better by the end but the effort was still easy. The hard workout comes tonight at work.
Weather was good and felt pretty good once I warmed up.
Have a great Thursday!
miércoles, 5 de diciembre de 2018
Zapping the zero very tired
I worked Monday and Tuesday midnight, I rested on Monday because I was very tired from work and took the day for sleeping and preparing for the next day of work. On Tuesday I was very sore and 7tired, slept hours when I came to work and at 7:30 p.m. I get a run in with my brother in the park near my home. I was very sore in the whole body, but I dont want to lose a lot of the fitness that I have creted, so I ll run easy for the month that I ll be in that demanding job. It would be foolish to do hard workouts outside of the work stress.
I did 6 laps in 34:55, but completed the 35 mins. We started very slow, but in the 4th lap my brother wanted to do one lap fast and I increased the pace as well and I was trying to run as relaxed as posible, but my whole body was sore, but in the end of the lap I had passed my brother, but eased in the last few meters and We finished together for that lap in 3:58 for around 900m, I finished more tired than when I do 1000m repeats in the Turia, but it was due to the work fatigue, after that fast lap, I did 2 easy laps to complete 35 mins.
It feels good to be running, but I have to be honest the current job is more tiring than running 100 times. Anyway, its temporal and I am looking at it one day at a time.
No work last night nor tonight, so I Will run tonight and tomorrow night before work, need to take advantage of off days to rest and to run, and to look for another job.
Have a great day!
I did 6 laps in 34:55, but completed the 35 mins. We started very slow, but in the 4th lap my brother wanted to do one lap fast and I increased the pace as well and I was trying to run as relaxed as posible, but my whole body was sore, but in the end of the lap I had passed my brother, but eased in the last few meters and We finished together for that lap in 3:58 for around 900m, I finished more tired than when I do 1000m repeats in the Turia, but it was due to the work fatigue, after that fast lap, I did 2 easy laps to complete 35 mins.
It feels good to be running, but I have to be honest the current job is more tiring than running 100 times. Anyway, its temporal and I am looking at it one day at a time.
No work last night nor tonight, so I Will run tonight and tomorrow night before work, need to take advantage of off days to rest and to run, and to look for another job.
Have a great day!
lunes, 3 de diciembre de 2018
The easy continues
On Saturday I ran in the evening at 6:50 p.m., I ran again on the park close to my home. I ran alone this time around. I ran 8 laps at an easy pace for a total time of 45:39, completed the 46:05. Negative Split ( first half in 23:03, second half in 22:37), I only looked at the watch in the first one, halfway and finish time. Felt good and the weather was fine.
On Sunday, in the morning I watched the Valencia marathon which was a total blast, the elite races was very interesting and I had the privilege to see Tsegaye Kebede live and running an outstanding 2:05:20 for 4th place.
In the eveing, at 6:30 p.m., I went out again to the park, and the plan was to do 8 laps again. First lap came in 5:45, halfway in 22:39 and finish in 44:55 (the 8 laps, but again completed the 46 mins), so a bit faster than yesterday but at the same easy effort. Weather was great, around 14 degrees.
So 5 runs for the week, which I feel good about.
On that same night at 9:40 p.m. I had to head for my first day of work, I thought that it was going to be physically demanding job, but I fell short, its a non stop thing for hours and hours. You get 30 mins rest, but the other 8 hours are in constant movement. Very tiring job, so my running Will have to take a back seat in the month that I Will be there, which is a shame because I was in great shape and improving, but I have to make it that way, if not I ll break myself down. As I said earlier, other priorities are more important than running.
I took the day off today, I got from work at 11 a.m., ate something and sleep some till round 5 p.m, with interruptions of course, its difficult to sleep continuously during the day. Tonight, off to work again, but I am off till Thursday night, so that free time I ll get advantage of day to run.
I hope things improve for me and I can train like the past weeks/ months.
Have a great start to the week!
On Sunday, in the morning I watched the Valencia marathon which was a total blast, the elite races was very interesting and I had the privilege to see Tsegaye Kebede live and running an outstanding 2:05:20 for 4th place.
In the eveing, at 6:30 p.m., I went out again to the park, and the plan was to do 8 laps again. First lap came in 5:45, halfway in 22:39 and finish in 44:55 (the 8 laps, but again completed the 46 mins), so a bit faster than yesterday but at the same easy effort. Weather was great, around 14 degrees.
So 5 runs for the week, which I feel good about.
On that same night at 9:40 p.m. I had to head for my first day of work, I thought that it was going to be physically demanding job, but I fell short, its a non stop thing for hours and hours. You get 30 mins rest, but the other 8 hours are in constant movement. Very tiring job, so my running Will have to take a back seat in the month that I Will be there, which is a shame because I was in great shape and improving, but I have to make it that way, if not I ll break myself down. As I said earlier, other priorities are more important than running.
I took the day off today, I got from work at 11 a.m., ate something and sleep some till round 5 p.m, with interruptions of course, its difficult to sleep continuously during the day. Tonight, off to work again, but I am off till Thursday night, so that free time I ll get advantage of day to run.
I hope things improve for me and I can train like the past weeks/ months.
Have a great start to the week!
sábado, 1 de diciembre de 2018
Easy week
This week has been easy running wise, because I have been in a recruiting process of a job, The contract is temporary, but something is something and I Will do save some money. It Will also open the doors to the job market here in Spain, since I dont have job experience here in Spain.
Anyway, probably for the job duration I wont be able to get in a lot of hard runs and not train as disciplined as the last 3-4 months. This is just a hobby and job and make money is a priority for me right now. I ll still run, but the workouts and long runs Will have to take a back seat in the mean time or maybe not! The job is very physical and the shift is at night so that is the reason that I maybe put the hard running in the back burner.
Monday I took the day off, because I went out to eat with my brother and We just ate a lot of chicken, no biggies, just switch the rest day from Tuesday to Monday, so started the running week on Tuesday.
On Tuesday, at 6:00 p.m. I went to the Turia Park already dark and went to the "Churchill" in 16:30, to be honest I thought tht I was going way faster, but no biggies, it was just a recovery run. I ran 45 mins for the day.
On Wednesday I had planned to do 400s repeats at my normal time in the Turia, but at 1 p.m. I received the call from the company telling my that I was one of the selected people (I was happy!) and have to fill a security course in that evening, I received the course at 4 p.m. or so , started at 5 p.m. because I saw that the duration was 4 hours and I had to go the supermarket, went to the supermarket and then I was all focused on the course, the course took me around 6 hours, but I got it done! As you can imagine, I did not run that day , so no repeats.
I decided to just do this week easy but keep the consistent running going. On Thursday, I was not in the mood to the Turia, so went I went downstairs to head to the Turia, I decided to go to a park nearby my home, so I did not have to walk 25 mins to the Turia and 25 mins back to home, its true that is extra exercise, but sometimes ( and its the beauty of running) you want to start right away and dont waste time commuting to another place to run there. Anyway, each lap has around 900m, but you dont get interrumpted by traffic , the terrain is good, is pretty much dirt and the views are good. After 3 laps you are on autopilot. I just did 8 laps and finished in a time of 46:02. laps at an easy effort took me around 5:40- 5:45 per lap. The weather was very good and I felt fresh and great. Kept the effort easy.
Yesterday (Friday), I got from the training and 3 something pm and ate lunch at almost 4 p.m. I told my brother about the park that I ran on Thursday and He agreed to meet at my home to do laps in the park. I had walked more than 40 mins in the morning to get to the industry, so I thought that I would be trashed in my run.
I just ran with my brother for the first 30 mins (4 laps in the park I think, We were going slower than yesterday since it was his first run back after the Varicela and We kept the effort easy). After He stopped, I took off my watch and gave it to him and said record my time for the next 3 laps since I Will do it faster, tempo run pace or so. I felt pretty good and the weather was great, so wanted to finish faster, thats the thing of running 2 hard workouts per week, that when you dont do them you feel fresh.
The times for the next 3 laps accordint to my brother were in 4:22,4:18,4:03. In the last one I wanted to run sub 4 mins, at the same effort or without going all out, but in the second half of the last lap I really increased effort and in the last 100m I did really kick in (without losing form). Anyway, finished in 43:36, but kept running easy till 46 mins. I dont know the exact pace per km, but all 3 laps were sub 4:50s and the last one I think sub 4:30s. Felt good, and today as I type this I am not sore nor tired. Those workouts put me in very good shape, but as I said earlier, job and making money are priority, in the end , running is just a hobby that you cant just allow to get ahead your head.
This evening I ll run again the park as I am running alone, Will kept the effort easy and Will run 45-50 mins. Tomorrow night I start to work, and tomorrow morning is the Valencia maratón where my brother and I Will be expecting. I ll run in the evening just before work.
I think running is much enjoyable, when you are working and have other priorities, but its also true that when you are working hard, you just want to run easy to destress and dont have the motivation to run hard structured workouts. At least, that has been the case for me, and that is the reason maybe that I have not improved for years in my working years.
Enough rambling!! Have great weekend!
Anyway, probably for the job duration I wont be able to get in a lot of hard runs and not train as disciplined as the last 3-4 months. This is just a hobby and job and make money is a priority for me right now. I ll still run, but the workouts and long runs Will have to take a back seat in the mean time or maybe not! The job is very physical and the shift is at night so that is the reason that I maybe put the hard running in the back burner.
Monday I took the day off, because I went out to eat with my brother and We just ate a lot of chicken, no biggies, just switch the rest day from Tuesday to Monday, so started the running week on Tuesday.
On Tuesday, at 6:00 p.m. I went to the Turia Park already dark and went to the "Churchill" in 16:30, to be honest I thought tht I was going way faster, but no biggies, it was just a recovery run. I ran 45 mins for the day.
On Wednesday I had planned to do 400s repeats at my normal time in the Turia, but at 1 p.m. I received the call from the company telling my that I was one of the selected people (I was happy!) and have to fill a security course in that evening, I received the course at 4 p.m. or so , started at 5 p.m. because I saw that the duration was 4 hours and I had to go the supermarket, went to the supermarket and then I was all focused on the course, the course took me around 6 hours, but I got it done! As you can imagine, I did not run that day , so no repeats.
I decided to just do this week easy but keep the consistent running going. On Thursday, I was not in the mood to the Turia, so went I went downstairs to head to the Turia, I decided to go to a park nearby my home, so I did not have to walk 25 mins to the Turia and 25 mins back to home, its true that is extra exercise, but sometimes ( and its the beauty of running) you want to start right away and dont waste time commuting to another place to run there. Anyway, each lap has around 900m, but you dont get interrumpted by traffic , the terrain is good, is pretty much dirt and the views are good. After 3 laps you are on autopilot. I just did 8 laps and finished in a time of 46:02. laps at an easy effort took me around 5:40- 5:45 per lap. The weather was very good and I felt fresh and great. Kept the effort easy.
Yesterday (Friday), I got from the training and 3 something pm and ate lunch at almost 4 p.m. I told my brother about the park that I ran on Thursday and He agreed to meet at my home to do laps in the park. I had walked more than 40 mins in the morning to get to the industry, so I thought that I would be trashed in my run.
I just ran with my brother for the first 30 mins (4 laps in the park I think, We were going slower than yesterday since it was his first run back after the Varicela and We kept the effort easy). After He stopped, I took off my watch and gave it to him and said record my time for the next 3 laps since I Will do it faster, tempo run pace or so. I felt pretty good and the weather was great, so wanted to finish faster, thats the thing of running 2 hard workouts per week, that when you dont do them you feel fresh.
The times for the next 3 laps accordint to my brother were in 4:22,4:18,4:03. In the last one I wanted to run sub 4 mins, at the same effort or without going all out, but in the second half of the last lap I really increased effort and in the last 100m I did really kick in (without losing form). Anyway, finished in 43:36, but kept running easy till 46 mins. I dont know the exact pace per km, but all 3 laps were sub 4:50s and the last one I think sub 4:30s. Felt good, and today as I type this I am not sore nor tired. Those workouts put me in very good shape, but as I said earlier, job and making money are priority, in the end , running is just a hobby that you cant just allow to get ahead your head.
This evening I ll run again the park as I am running alone, Will kept the effort easy and Will run 45-50 mins. Tomorrow night I start to work, and tomorrow morning is the Valencia maratón where my brother and I Will be expecting. I ll run in the evening just before work.
I think running is much enjoyable, when you are working and have other priorities, but its also true that when you are working hard, you just want to run easy to destress and dont have the motivation to run hard structured workouts. At least, that has been the case for me, and that is the reason maybe that I have not improved for years in my working years.
Enough rambling!! Have great weekend!
lunes, 26 de noviembre de 2018
Solid week of training, Weight and Diet
On Saturday I ran at 4:50 p.m. and I had planned a 5k tempo, trying to run faster than the 24:56 that I ran 2 months ago or so, but at an easier effort, but really wanted to get sub 25 mins for 5k.
So I warmed up 15 mins, and included 4 x 50m strides after the 10 mins to loosen up the legs. Then I was ready to go, right off the bat I wanted to run sub 5 mins per km, so the first 200s were run in 57 seconds, right where I wanted to be.
Tried to kept the same effort , 1st km came in 4:49, which is 24:05, I thought that I should stay at that pace and then at the end speed up to run sub 24 mins, but the initial plan was to run sub 25 mins, and this was a tempo run, not a time trial. I think it it felt more like a time trial than a tempo run but, oh well!!
I crossed the 1600m in 7:44 and 2k in 9:40 (4:51), I thought that I would have slowed down, I did , but only 2 seconds, then kept the effort and pace and hit the halfway point in 12:02.16, then I turned around, and the plan there changed I wanted to try to run sub 24 mins, crossed the 3k in 14:27 (4:47), if I kept running like it I would get it, but the 4th km was tough, I tried to maintain my effort, but I crossed the 4k in 19:23 (4:56, too slow), and I was tired already, I could have run a race effort and run sub 24 mins, but that was not the goal, because if the goal would have been a time trial I would have gone out way faster, anyway, I tried to kept my effort and pace and remember the last Interval of my intervals and that really gave me confidence. I was huffing and puffing in the last 200m, but I tried to increase pace a Little bit without sprinting nor losing my form, I finished the 5k in 24:04.34, almost identical as the first half. Last km was in 4:41.
I am happy with the result, but I would have liked to run sub 24 mins. However, this is my fastest time in training since 2014 almost 5 years. I am really happy with the way I am feeling and the direction my running is taking. I am improving nicely and feeling stronger every week. I am hitting times that I had not done in years!
Cool down for 12:30 till the wáter fountain, around 9k+ for the day.
Yesterday ( Sunday) I thought that I would wake up very sore from Saturday`s effort, but I did not, I woke up just How I do normally field the day after a workout, I even could run that workout again, of course it was going to be way harder physiologically.
The plan for Sunday was to run 80 mins easy and thats what I did. This time, however, I would only look at the watch int he first km, at 6k and 12k, to not stress about splits, I would just run easy at whatever pace my body felt like going while still going easy.
First km came in 6:51, and I started pretty slugish, so that was a good sign. 6k came in 38:16 and the 12k came in 75:49, so I negative Split the run 43 seconds, so second half came in 37:33 feeling confortable, after 12k,completed 80 mins and called it a day.
I felt better today than last Sunday, maybe I am adapting to the duration of this runs and today it did not feel so long as past weeks. I was a thirsty at the end though, eventhough the weather was in 20 degrees or so.
Solid week of training, 6 runs and feeling pretty good!!
This morning I went to the Gym with my brother, but not to exercise, just to weigh myself, according to the scale I was at 80.5 kgs, which is 177 pounds, that means that in the last 4 months I have lost 20+ pounds which is amazing, and that might explain how good I am feeling in my runs. The last time that I had such a weight was 5 years ago. Again, I am happy about that!
Of course, after I leave Guadalupe I knew that I would lose weight, since I would cook my own food, and would eat way less food that I was eating ( it was "free" there), so when there is free food I personally cant undereat. However, I thought that I would not be able to get back to this weight, but everything is posible!!
My diet is simple: Rice, Pasta, pork meat, cheese and Ham whole wheat bread sándwiches, peanut butter, tuna ,eggs, spinach,tomatoes, milk and chocolate powder to mix it with milk at breakfast. So I think that my current diet is balanced, to some it might look bored, but it Works for me and it has kept me in a very good shape. Of course, the key thing is to control portion sides, I have decreased portions significantly and dont stuff myself anymore. However, that changes when I go to the free buffet, that is the only place that I stuff my face these days.
I only drink diet soda, in the past years I have been addicted to regular sodas which contains a lot of calories thus increasing weight. These days I really enjoy diet soda and does not contain a single calorie.
In the last 4 months, I only have drunk around 5 beers, which is almost nothing for me, Kicking alcohol out of my life has helped a lot in the weight departament, I have thought about quitting completely, that does not have any Benefit at all.
I am not working at the moment, so I wont spend my money on alcohol. and giving it a Deep thought I think I am not spend any money on it when I am working. Maybe I Will drink the occasional beer in social situations, but thats about it.
That pretty much sums up my current diet!
This evening I ll run easy to recover from the weekend!
So I warmed up 15 mins, and included 4 x 50m strides after the 10 mins to loosen up the legs. Then I was ready to go, right off the bat I wanted to run sub 5 mins per km, so the first 200s were run in 57 seconds, right where I wanted to be.
Tried to kept the same effort , 1st km came in 4:49, which is 24:05, I thought that I should stay at that pace and then at the end speed up to run sub 24 mins, but the initial plan was to run sub 25 mins, and this was a tempo run, not a time trial. I think it it felt more like a time trial than a tempo run but, oh well!!
I crossed the 1600m in 7:44 and 2k in 9:40 (4:51), I thought that I would have slowed down, I did , but only 2 seconds, then kept the effort and pace and hit the halfway point in 12:02.16, then I turned around, and the plan there changed I wanted to try to run sub 24 mins, crossed the 3k in 14:27 (4:47), if I kept running like it I would get it, but the 4th km was tough, I tried to maintain my effort, but I crossed the 4k in 19:23 (4:56, too slow), and I was tired already, I could have run a race effort and run sub 24 mins, but that was not the goal, because if the goal would have been a time trial I would have gone out way faster, anyway, I tried to kept my effort and pace and remember the last Interval of my intervals and that really gave me confidence. I was huffing and puffing in the last 200m, but I tried to increase pace a Little bit without sprinting nor losing my form, I finished the 5k in 24:04.34, almost identical as the first half. Last km was in 4:41.
I am happy with the result, but I would have liked to run sub 24 mins. However, this is my fastest time in training since 2014 almost 5 years. I am really happy with the way I am feeling and the direction my running is taking. I am improving nicely and feeling stronger every week. I am hitting times that I had not done in years!
Cool down for 12:30 till the wáter fountain, around 9k+ for the day.
Yesterday ( Sunday) I thought that I would wake up very sore from Saturday`s effort, but I did not, I woke up just How I do normally field the day after a workout, I even could run that workout again, of course it was going to be way harder physiologically.
The plan for Sunday was to run 80 mins easy and thats what I did. This time, however, I would only look at the watch int he first km, at 6k and 12k, to not stress about splits, I would just run easy at whatever pace my body felt like going while still going easy.
First km came in 6:51, and I started pretty slugish, so that was a good sign. 6k came in 38:16 and the 12k came in 75:49, so I negative Split the run 43 seconds, so second half came in 37:33 feeling confortable, after 12k,completed 80 mins and called it a day.
I felt better today than last Sunday, maybe I am adapting to the duration of this runs and today it did not feel so long as past weeks. I was a thirsty at the end though, eventhough the weather was in 20 degrees or so.
Solid week of training, 6 runs and feeling pretty good!!
This morning I went to the Gym with my brother, but not to exercise, just to weigh myself, according to the scale I was at 80.5 kgs, which is 177 pounds, that means that in the last 4 months I have lost 20+ pounds which is amazing, and that might explain how good I am feeling in my runs. The last time that I had such a weight was 5 years ago. Again, I am happy about that!
Of course, after I leave Guadalupe I knew that I would lose weight, since I would cook my own food, and would eat way less food that I was eating ( it was "free" there), so when there is free food I personally cant undereat. However, I thought that I would not be able to get back to this weight, but everything is posible!!
My diet is simple: Rice, Pasta, pork meat, cheese and Ham whole wheat bread sándwiches, peanut butter, tuna ,eggs, spinach,tomatoes, milk and chocolate powder to mix it with milk at breakfast. So I think that my current diet is balanced, to some it might look bored, but it Works for me and it has kept me in a very good shape. Of course, the key thing is to control portion sides, I have decreased portions significantly and dont stuff myself anymore. However, that changes when I go to the free buffet, that is the only place that I stuff my face these days.
I only drink diet soda, in the past years I have been addicted to regular sodas which contains a lot of calories thus increasing weight. These days I really enjoy diet soda and does not contain a single calorie.
In the last 4 months, I only have drunk around 5 beers, which is almost nothing for me, Kicking alcohol out of my life has helped a lot in the weight departament, I have thought about quitting completely, that does not have any Benefit at all.
I am not working at the moment, so I wont spend my money on alcohol. and giving it a Deep thought I think I am not spend any money on it when I am working. Maybe I Will drink the occasional beer in social situations, but thats about it.
That pretty much sums up my current diet!
This evening I ll run easy to recover from the weekend!
viernes, 23 de noviembre de 2018
Two recovery runs
On Thusday I ran at 5:00 p.m. and did a recovery run. Went to the Churchill in 16:15, then ran to the opposite direction till the watch read 30:30, then turned around and completed 45 mins. Felt good and easy. Pace was around 6:30 per km.
Today I had planned to run early in the morning, with early I mean around 8 a.m., that is early for me these days because I go to bed very late and at that time (8 a.m) is not totally clear to see. Anyway, when the alarm went off at 7:30 a.m., I woke up but it was raining, so I went back to bed, and woke up at 11:15 a.m, that is very late and that has to change, I am going to bed past 2 a.m. though. Here in Spain, there is no way that I can go to bed early, have to make the habit though!
As soon as I woke up at 11:15 a.m., I drank wáter, got dressed and headed out to the Turia Park. I started running there just before 12 p.m.? and headed out to the "mirador" , no Churchill today, turned around when the watch read 22:40 and back, got the the starting point in 44:45, but the plan was to keep running home till 50 mins. When I had 50 mins, I stopped, but I was only 1k off my house, so that mean less walking to home, which was nice since I was thirsty. The weather at midday was 13 Celsius which was night. Felt pretty good and the pace progressed till 6:20 or so per km.
Felt good to run in the morning. That opened up the Schedule for other things such as cleaning the house, it was my turn this week, and I never seem to find the Groove to do it, but with the morning running really you dont have excuses.
Another reason that I ran in the morning was that I want to run in the morning on the weekend, its very boring to run in the evening on the weekend, especially when my brother is not around. To be honest I have always felt better running in the morning, but the real problem is to wake up to make it happen.
Felt good on these recovey runs, tomorrow something harder!!
Have a great Friday!
Today I had planned to run early in the morning, with early I mean around 8 a.m., that is early for me these days because I go to bed very late and at that time (8 a.m) is not totally clear to see. Anyway, when the alarm went off at 7:30 a.m., I woke up but it was raining, so I went back to bed, and woke up at 11:15 a.m, that is very late and that has to change, I am going to bed past 2 a.m. though. Here in Spain, there is no way that I can go to bed early, have to make the habit though!
As soon as I woke up at 11:15 a.m., I drank wáter, got dressed and headed out to the Turia Park. I started running there just before 12 p.m.? and headed out to the "mirador" , no Churchill today, turned around when the watch read 22:40 and back, got the the starting point in 44:45, but the plan was to keep running home till 50 mins. When I had 50 mins, I stopped, but I was only 1k off my house, so that mean less walking to home, which was nice since I was thirsty. The weather at midday was 13 Celsius which was night. Felt pretty good and the pace progressed till 6:20 or so per km.
Felt good to run in the morning. That opened up the Schedule for other things such as cleaning the house, it was my turn this week, and I never seem to find the Groove to do it, but with the morning running really you dont have excuses.
Another reason that I ran in the morning was that I want to run in the morning on the weekend, its very boring to run in the evening on the weekend, especially when my brother is not around. To be honest I have always felt better running in the morning, but the real problem is to wake up to make it happen.
Felt good on these recovey runs, tomorrow something harder!!
Have a great Friday!
jueves, 22 de noviembre de 2018
Intervals: 5 x 800m + 3 x 200m
Yesterday it was Interval day, the plan for yesterday`s was not very clear even on my way to the Turia Park, I could not decided between 800s repeats or 3k at 4:30-4:40 per km plus some more. I finally decided for the 800s.
I started my run at 4:55 p.m. warmed up 15 mins including 4 x 50m strides to loosen up the legs. I felt pretty good at the end of the warm up. Then the plan was to do 5 x 800s with 400m jog rest in between and some 200s (with 200s jog recovery) to practice fast finish in races.
The goal was to do them controlled and then hammber in the last one, I think that I am running faster than I should because technically speaking I am running them at around 3k effort, and I think those repeats are done between 3k - 5k race pace to reap the full benefits.
The 5 x 800s were in 3:34,3:36,3:34,3:33,3:20. I felt pretty good for the first 4, then in the last one was huffing and puffing a lot, pretty much gave everything I had in that one. My brother critizice me becusae there is a lot of difference between the slowest and the fastest one, but the plan was to really hammer in the last one to see if I could beat 3:20, which was the fastest I ran on my last 800s workouts around 3 weeks ago. Anyway, I rested 400m easy between the 800s and then did 3 x 200m in 44,44,44, very even and felt pretty good on those. Recovered for 200m between each one. After the 200s, I walked 100m to catch my breath and then started my cool down, which was 12:33 or I would say 1.8k or so.
I did 11k total for the day counting on the recovery, warm up, cool down. You cant believe how fast the time passed by when you run various efforts in the same workout. As opposed, to Sunday runs where you run easy for 80 mins, it kinds of boring and you have to have a lot of patience, but that is a part of training I guess. I cant even imagine running 2-3 hours at that pace, but hey this is an aerobic sport after all.
Weather was in 17 degrees Celsius so no windbreaker.
All in all, happy with how my training is going and how good I feel. This evening Will be an easy run.
I started my run at 4:55 p.m. warmed up 15 mins including 4 x 50m strides to loosen up the legs. I felt pretty good at the end of the warm up. Then the plan was to do 5 x 800s with 400m jog rest in between and some 200s (with 200s jog recovery) to practice fast finish in races.
The goal was to do them controlled and then hammber in the last one, I think that I am running faster than I should because technically speaking I am running them at around 3k effort, and I think those repeats are done between 3k - 5k race pace to reap the full benefits.
The 5 x 800s were in 3:34,3:36,3:34,3:33,3:20. I felt pretty good for the first 4, then in the last one was huffing and puffing a lot, pretty much gave everything I had in that one. My brother critizice me becusae there is a lot of difference between the slowest and the fastest one, but the plan was to really hammer in the last one to see if I could beat 3:20, which was the fastest I ran on my last 800s workouts around 3 weeks ago. Anyway, I rested 400m easy between the 800s and then did 3 x 200m in 44,44,44, very even and felt pretty good on those. Recovered for 200m between each one. After the 200s, I walked 100m to catch my breath and then started my cool down, which was 12:33 or I would say 1.8k or so.
I did 11k total for the day counting on the recovery, warm up, cool down. You cant believe how fast the time passed by when you run various efforts in the same workout. As opposed, to Sunday runs where you run easy for 80 mins, it kinds of boring and you have to have a lot of patience, but that is a part of training I guess. I cant even imagine running 2-3 hours at that pace, but hey this is an aerobic sport after all.
Weather was in 17 degrees Celsius so no windbreaker.
All in all, happy with how my training is going and how good I feel. This evening Will be an easy run.
miércoles, 21 de noviembre de 2018
Zapping the zero
On Monday I ran at at 5:20 p.m. , went to the "Churchill" in 16:00 running easy, and then ran to the" Mirador" and went back when the watch read 30:30, finished the run at 45 mins. The effort was just easy to recover from the weekend. Felt good. Weather was around 13 Celsius and I wore the windbreaker without heat issues.
Yesterday took the day off, but I lasted the whole day with a headache, and that made my day really unconfortable. Anyway, I am better today and Will try to do an Interval session, although I am not very motivated to do so, but you have to do what you have to do!
Have a great Humpday!
Yesterday took the day off, but I lasted the whole day with a headache, and that made my day really unconfortable. Anyway, I am better today and Will try to do an Interval session, although I am not very motivated to do so, but you have to do what you have to do!
Have a great Humpday!
lunes, 19 de noviembre de 2018
Sunday 12.6k "Long run"
On Sunday I did my planned 80 mins at 4:50 p.m. in the Turia Park. This time I had to do that alone, because my brother is sick with Varicela so this next week is going to be solo running. I am used to be though! I used to run mostly alone there in Madrid and in the Dominican Republic.
Anyway, the weather was very good, around 15 Celsius, I did not wear my windbreaker, I knew that once I warm up I would feel very good. No rain yesterday luckily, but I found that it got dark very quick it was just 6 p.m. when is was getting dark, that is too early for me.
When I started I felt a bit tired but within some mins I felt pretty good and when I saw the first km Split faster than I normally do, and the effort was very easy, I knew that this long run was going to be faster than last week without even trying. Overall felt pretty good, but man you have to be patient to run at the same intensity for more than one hour, when you log 10-11k doing workout, time pass by and you only realice that you run for so long when you start doing the math at home.
However, for these long runs you have to be very patient since time on your feel is the most important thing on these runs, of course if you are training for a maratón, you have to throw some quality in there once in a while, for I think 12k is nothing close to a maratón ha!
The splits per km were
6:50 (around 20 secs long km)
13:10 (6:20)
19:25 (6:15)
25:40 (6:15)
31:50 (6:10)
38:08 (6:18)
44:26 (6:18)
50:42 (6:16)
56:56 (6:14)
63:11 (6:15)
69:24 (6:13)
75:59 (6:35, same case as the first one, longer by 20 secs or so)
After that just kept running till competing the 80 mins which I think was around 12.6k or so. The pace was pretty even, I seemed like a robot there, negative Split by 17 seconds so not bad given that I was running at an easy effort. The weather was great so I attribute the faster pace at the same effort to that. Did not feel to tired from Saturday`s tempo, maybe I am getting in great shape!
5 runs for the week, missed one run due to the rain on Friday, sounds like an excuse, but definately I think I made the right decisión there, it was not a common rain, anyway! Solid week of training nonetheless!
Today Will be an easy recovery run if the weather permits since its raining again!
Have a great start to the week!
Anyway, the weather was very good, around 15 Celsius, I did not wear my windbreaker, I knew that once I warm up I would feel very good. No rain yesterday luckily, but I found that it got dark very quick it was just 6 p.m. when is was getting dark, that is too early for me.
When I started I felt a bit tired but within some mins I felt pretty good and when I saw the first km Split faster than I normally do, and the effort was very easy, I knew that this long run was going to be faster than last week without even trying. Overall felt pretty good, but man you have to be patient to run at the same intensity for more than one hour, when you log 10-11k doing workout, time pass by and you only realice that you run for so long when you start doing the math at home.
However, for these long runs you have to be very patient since time on your feel is the most important thing on these runs, of course if you are training for a maratón, you have to throw some quality in there once in a while, for I think 12k is nothing close to a maratón ha!
The splits per km were
6:50 (around 20 secs long km)
13:10 (6:20)
19:25 (6:15)
25:40 (6:15)
31:50 (6:10)
38:08 (6:18)
44:26 (6:18)
50:42 (6:16)
56:56 (6:14)
63:11 (6:15)
69:24 (6:13)
75:59 (6:35, same case as the first one, longer by 20 secs or so)
After that just kept running till competing the 80 mins which I think was around 12.6k or so. The pace was pretty even, I seemed like a robot there, negative Split by 17 seconds so not bad given that I was running at an easy effort. The weather was great so I attribute the faster pace at the same effort to that. Did not feel to tired from Saturday`s tempo, maybe I am getting in great shape!
5 runs for the week, missed one run due to the rain on Friday, sounds like an excuse, but definately I think I made the right decisión there, it was not a common rain, anyway! Solid week of training nonetheless!
Today Will be an easy recovery run if the weather permits since its raining again!
Have a great start to the week!
domingo, 18 de noviembre de 2018
Tempo run :6k + 2 x 200s
On Friday I did not run because as I said it was the whole day raining and certainly its not worth it to run with the wet terrain risking an injury or an illness. However, if the rain start when I am already running, I wont look back and I Will finish the run normally. I lived to run another day, the good side is that I was more rested for my Saturday Tempo run.
Yesterday at 4:50 p.m. I was in the Turia Park starting my warm up for my Tempo Run, did 15 mins easy and after 10 mins, did 4 strides of around 50m to loosen of the legs, since I did not run on Friday. This is the 1st time that I do strides for tempos, I only do them for Intervals, but I Will start doing for all workouts, since they really loosen your legs up.
The plan for the tempo was to run 6k at tempo pace only looking at the watch in the 1st km, and then running by effort, and after the tempo do some 200s to loosen up the legs, in yesterday`s case I did only 2 repeats.
The weather was good, but I did not wear my windbreaker because I knew that if I wear it I would fry myself once I warm up.
1st km was in 5:05, such as last week, then I just ran by effort, but to be honest the effort was not very easy, and I thought I was having a bad day, anyway, I toughed it out and finish the run without looking accepting the outcome, but I have to admit that in the last km I was huffing and puffing, but never really changed pace or sprinted at the finish. In the halfway I pressed the Split button without looking so that I could look post run.
To my surprise I stopped the watch at 6k in 30:11, bummer!! I was surprised with that time and that explain the disconfort that I was feeling, I thought that I was having a bad day but the reality was that I was going a tad faster than I should. 1st half I did it in 15:09 and negative Split by 7 seconds meaning that I did the second half in 15:02. It seems that once I started looking at the watch at 1st km I started to accelerate, no wonder! a couple of guys passed me before the 1k mark and I just wanted to maintain contact.
Anyway, after the 6k I jogged 400m and did 2 x 200s with 200s recovery, the times were 43 and 43 secs. Getting faster Little by Little, what felt 47 seconds several weeks ago, feels 43 seconds today. Heading the right direction I guess!!
After the 200s, walked 100m and then started my 12 mins easy jog cool down, for a total of 11k for the day.
I cant attribute the improvement to the strides, but it seems that they loosen up my legs, or maybe I am just getting better an better, I have to note that sometimes the legs felt incoordinated, on both occasions the legs hit each other, but I tried to relax and run with the best form as posible, the uncoordination seemed to not affect pace at all.
Satisfied with the workout, but I would have rather to run slower and feel better! It is what it is!
This evening I do have a 80 mins run easy with the weather cooperates, its raining right now! Yikes!!
Have a great Sunday!
Yesterday at 4:50 p.m. I was in the Turia Park starting my warm up for my Tempo Run, did 15 mins easy and after 10 mins, did 4 strides of around 50m to loosen of the legs, since I did not run on Friday. This is the 1st time that I do strides for tempos, I only do them for Intervals, but I Will start doing for all workouts, since they really loosen your legs up.
The plan for the tempo was to run 6k at tempo pace only looking at the watch in the 1st km, and then running by effort, and after the tempo do some 200s to loosen up the legs, in yesterday`s case I did only 2 repeats.
The weather was good, but I did not wear my windbreaker because I knew that if I wear it I would fry myself once I warm up.
1st km was in 5:05, such as last week, then I just ran by effort, but to be honest the effort was not very easy, and I thought I was having a bad day, anyway, I toughed it out and finish the run without looking accepting the outcome, but I have to admit that in the last km I was huffing and puffing, but never really changed pace or sprinted at the finish. In the halfway I pressed the Split button without looking so that I could look post run.
To my surprise I stopped the watch at 6k in 30:11, bummer!! I was surprised with that time and that explain the disconfort that I was feeling, I thought that I was having a bad day but the reality was that I was going a tad faster than I should. 1st half I did it in 15:09 and negative Split by 7 seconds meaning that I did the second half in 15:02. It seems that once I started looking at the watch at 1st km I started to accelerate, no wonder! a couple of guys passed me before the 1k mark and I just wanted to maintain contact.
Anyway, after the 6k I jogged 400m and did 2 x 200s with 200s recovery, the times were 43 and 43 secs. Getting faster Little by Little, what felt 47 seconds several weeks ago, feels 43 seconds today. Heading the right direction I guess!!
After the 200s, walked 100m and then started my 12 mins easy jog cool down, for a total of 11k for the day.
I cant attribute the improvement to the strides, but it seems that they loosen up my legs, or maybe I am just getting better an better, I have to note that sometimes the legs felt incoordinated, on both occasions the legs hit each other, but I tried to relax and run with the best form as posible, the uncoordination seemed to not affect pace at all.
Satisfied with the workout, but I would have rather to run slower and feel better! It is what it is!
This evening I do have a 80 mins run easy with the weather cooperates, its raining right now! Yikes!!
Have a great Sunday!
viernes, 16 de noviembre de 2018
Intervals and Easy run
Tuesday was a planned day off.
On Wednesday I ate lunch later than planned and decided to move the intervals for Thursday because I was going to run at 6:50 p.m., which means that at that time is very dark, so I messaged my brother to meet up at 6:50 p.m. at our meeting point, I normally do my workouts at 4:50 p.m. these days because its getting dark very quickly.
Anyway, when I was about to head out I felt really good so I thought, Why move the workout if you feel good and recovered, another easy run would not be appropiate, so I got there 5 mins earlier, ran 5 mins before my brother get there and then ran to the starting point of my workout , after 10 mins warming up I included 4 x 50m strides or so to loosen up the legs. The only downside was the darkness, but I already was in the mood for the workout so I was ready.
The plan was to do 4 x 1000m with 3:50 or so rest better than the times I did around 1 month ago to see if I progressed. Sometimes, that its not a good indication because you dont feel the same everyday, and on Wednesday I did not feel my best, but I could pull it off, none the less.
First repeat was done in 4:28, I had problems with the watch, because I I wanted to turn the lights of the watch ( yea, it was that dark) to see the first 500m or so of the repeat, I lost my rythm, because I thought that I would have paused the watch, then turned on the lights correctly and could see the stopwatch running, so no big deal but maybe I lost a couple of seconds.
It was difficult to see where you were stepping , in the Turia park there are places were the terrain is irregular, so you have to be careful especially if you cant see the path. In the second repeat I was already tired, but I toughed out and finished the repeat in 4:24, I was huffing and puffing there, I told to myself that if I was going to finish the workout I would have to take the 3rd repeat more convervative and hammer the last one.
On the 3rd repeat, I went out conservative for the first 500-600m and then pushed it a bit and finished in 4:31, was not happy with it to be honest, but it is what is is. Recovered around 4 mins easy jogging and started the last one, on this one I went out controlled the first 500m and started to push in the second half, never finished in a sprint although finished fast. Last one came in 4:18.
After the 3rd repeat I felt better and when I finished the 4th repeat I jogged for 400m and did 1 x 400m @1:35 and 1 x 200m @ 43 seconds.
The 1000m were not bad and I think I improved on last time, but I wanted to take revange of the 3rd repeat, I added 1 x 400s and 1 x 200s to add speed and to add volumen at a hard pace.
Its incredible how shorter repeats felt way easier than longer repeats when you do them in the same workout.
I dont remember the last time I did 1:35 in 400m, maybe 7-8 years ago, every single workout I am surprising myself and everytime I am closer to where I was, but still miles away.
After the 200m I stopped for 2 mins or so to catch my breath and then did 15 mins cool down. I did around 10.5k total, not bad.
Yesterday had been raining the whole day and considered to take the day off, but at 6:30 p.m. it was not raining, so I took advantage of it , got dressed and headed to the Turia Park to do my 45 mins easy run.
I was not sore at all yesterday after Wednesday workout, I was surprised of how good I felt. Anyway, within mins of starting the run to the "Churchill" the rain started again, did the Churchill loop in 16:16 feeling easy and controlled, at that point the rain had stopped, but shortly after, the rain started again and this time stronger, but once I am running the sky can fall and I wont stop, did my run of 45 mins, felt pretty good, but on the walk to home I was soaking wet, luckily I wore the windbreaker.
Glad that I ran, but its not too funny when you have to run in the rain and then walk to home.
Today its raining again the whole day and as I type this the rain is way stronger than yesterday, so today I dont promise that I can run, I would like for sure, but sometimes you have to skip a day in order to not risk a fall or an injury, We Will see if I can find a window when its not raining and get my run in, but again, We Will see, either way, I do have my tempo run planned for tomorrow!
Have a great Friday!
On Wednesday I ate lunch later than planned and decided to move the intervals for Thursday because I was going to run at 6:50 p.m., which means that at that time is very dark, so I messaged my brother to meet up at 6:50 p.m. at our meeting point, I normally do my workouts at 4:50 p.m. these days because its getting dark very quickly.
Anyway, when I was about to head out I felt really good so I thought, Why move the workout if you feel good and recovered, another easy run would not be appropiate, so I got there 5 mins earlier, ran 5 mins before my brother get there and then ran to the starting point of my workout , after 10 mins warming up I included 4 x 50m strides or so to loosen up the legs. The only downside was the darkness, but I already was in the mood for the workout so I was ready.
The plan was to do 4 x 1000m with 3:50 or so rest better than the times I did around 1 month ago to see if I progressed. Sometimes, that its not a good indication because you dont feel the same everyday, and on Wednesday I did not feel my best, but I could pull it off, none the less.
First repeat was done in 4:28, I had problems with the watch, because I I wanted to turn the lights of the watch ( yea, it was that dark) to see the first 500m or so of the repeat, I lost my rythm, because I thought that I would have paused the watch, then turned on the lights correctly and could see the stopwatch running, so no big deal but maybe I lost a couple of seconds.
It was difficult to see where you were stepping , in the Turia park there are places were the terrain is irregular, so you have to be careful especially if you cant see the path. In the second repeat I was already tired, but I toughed out and finished the repeat in 4:24, I was huffing and puffing there, I told to myself that if I was going to finish the workout I would have to take the 3rd repeat more convervative and hammer the last one.
On the 3rd repeat, I went out conservative for the first 500-600m and then pushed it a bit and finished in 4:31, was not happy with it to be honest, but it is what is is. Recovered around 4 mins easy jogging and started the last one, on this one I went out controlled the first 500m and started to push in the second half, never finished in a sprint although finished fast. Last one came in 4:18.
After the 3rd repeat I felt better and when I finished the 4th repeat I jogged for 400m and did 1 x 400m @1:35 and 1 x 200m @ 43 seconds.
The 1000m were not bad and I think I improved on last time, but I wanted to take revange of the 3rd repeat, I added 1 x 400s and 1 x 200s to add speed and to add volumen at a hard pace.
Its incredible how shorter repeats felt way easier than longer repeats when you do them in the same workout.
I dont remember the last time I did 1:35 in 400m, maybe 7-8 years ago, every single workout I am surprising myself and everytime I am closer to where I was, but still miles away.
After the 200m I stopped for 2 mins or so to catch my breath and then did 15 mins cool down. I did around 10.5k total, not bad.
Yesterday had been raining the whole day and considered to take the day off, but at 6:30 p.m. it was not raining, so I took advantage of it , got dressed and headed to the Turia Park to do my 45 mins easy run.
I was not sore at all yesterday after Wednesday workout, I was surprised of how good I felt. Anyway, within mins of starting the run to the "Churchill" the rain started again, did the Churchill loop in 16:16 feeling easy and controlled, at that point the rain had stopped, but shortly after, the rain started again and this time stronger, but once I am running the sky can fall and I wont stop, did my run of 45 mins, felt pretty good, but on the walk to home I was soaking wet, luckily I wore the windbreaker.
Glad that I ran, but its not too funny when you have to run in the rain and then walk to home.
Today its raining again the whole day and as I type this the rain is way stronger than yesterday, so today I dont promise that I can run, I would like for sure, but sometimes you have to skip a day in order to not risk a fall or an injury, We Will see if I can find a window when its not raining and get my run in, but again, We Will see, either way, I do have my tempo run planned for tomorrow!
Have a great Friday!
lunes, 12 de noviembre de 2018
Easy run to start the week
Today I ran at 4:50 p.m., my brother was not runnin so I did it early evening. The plan for today was to run 45 mins easy to recover from the weekend. I started the run feeling tight and sluggish, but after the first km I felt pretty good.
I went to the "Churchill" and back (2.4k or so) in 16:00, that is fast compared to the splits on that segment lately, anyway, I just was running easy. Then went to the opposite side of the Turia which I call the "Mirador", ran till the watch had 30:30 and turned around, got around to the starting point in 44:54, then ran 6 more seconds to complete 45 mins.
Pace was 6:27-6:29 per km once I warmed up, just easy and relaxed. Felt pretty good today once I warmed up. Tomorrow I ll rest and on Wednesday an Interval workout. Weather was around 21 Celsius, so I was a bit hot running with the windbreaker, but no problem.
Another run in the books! Have a great week!
I went to the "Churchill" and back (2.4k or so) in 16:00, that is fast compared to the splits on that segment lately, anyway, I just was running easy. Then went to the opposite side of the Turia which I call the "Mirador", ran till the watch had 30:30 and turned around, got around to the starting point in 44:54, then ran 6 more seconds to complete 45 mins.
Pace was 6:27-6:29 per km once I warmed up, just easy and relaxed. Felt pretty good today once I warmed up. Tomorrow I ll rest and on Wednesday an Interval workout. Weather was around 21 Celsius, so I was a bit hot running with the windbreaker, but no problem.
Another run in the books! Have a great week!
" Long run"
Today I ran with my brother at 4:50 p.m., today I had planned to do a longer run, for me honestly is a long run, but for anyone that runs half maratón, marathons or even 5-10k, 12+k is just a normal run. However, you have to accept your current circunstances and fitness.
The plan for today was to do 80 mins, which according to my calculations would be around 12.4-12.5k.
I just took the run easy, I would have liked to do the last 5k faster, but as I did the tempo yesterday just wanted to recover. My brother and I ran together till the 6k, because after that He wanted to do another route, but I did not want to so I turned around and completed the 12k in 1:17:38, then kept running till the 80 mins, which was around 12.4k total. Man! that felt long, I cant imagine how half marathoners and marathoners run for that long, anyway, long runs always have been the missing piece of the puzle for me, and I think that the lack of those never really got me to my potential. This is an aerobic sport after all!
I looked at the watch at every kilometer, but just for fun, did not alter my pace or effort, just ran easy.
7:11 (this first km is around 20 secs longer running easy, so 6:51 or so)
13:46 (6:35)
20:13 (6:27)
26:33 (6:20)
32:52 (6:19)
39:16 (6:24)
45:39 (6:23)
51:58 (6:19)
58:20 (6:22)
64:41 (6:21)
71:01 (6:20)
77:38 (6:37, the same as the first one, is around 20 secs longer), after that completed 80 mins.
Those splits were out of my memory, so I am not that crazy after all! I felt good, the pace felt confortable, but felt thirsty and mentally it was kind of long. Legs started tired from the Tempo run, but once I warmed up I felt pretty good. Weather was around 25 Celsius, so no windbreaker.
I am heading the right direction with my training, I hope to keep that consistency going! Today Will be an easy 45 mins run to recover.
Have a great start to the week!
The plan for today was to do 80 mins, which according to my calculations would be around 12.4-12.5k.
I just took the run easy, I would have liked to do the last 5k faster, but as I did the tempo yesterday just wanted to recover. My brother and I ran together till the 6k, because after that He wanted to do another route, but I did not want to so I turned around and completed the 12k in 1:17:38, then kept running till the 80 mins, which was around 12.4k total. Man! that felt long, I cant imagine how half marathoners and marathoners run for that long, anyway, long runs always have been the missing piece of the puzle for me, and I think that the lack of those never really got me to my potential. This is an aerobic sport after all!
I looked at the watch at every kilometer, but just for fun, did not alter my pace or effort, just ran easy.
7:11 (this first km is around 20 secs longer running easy, so 6:51 or so)
13:46 (6:35)
20:13 (6:27)
26:33 (6:20)
32:52 (6:19)
39:16 (6:24)
45:39 (6:23)
51:58 (6:19)
58:20 (6:22)
64:41 (6:21)
71:01 (6:20)
77:38 (6:37, the same as the first one, is around 20 secs longer), after that completed 80 mins.
Those splits were out of my memory, so I am not that crazy after all! I felt good, the pace felt confortable, but felt thirsty and mentally it was kind of long. Legs started tired from the Tempo run, but once I warmed up I felt pretty good. Weather was around 25 Celsius, so no windbreaker.
I am heading the right direction with my training, I hope to keep that consistency going! Today Will be an easy 45 mins run to recover.
Have a great start to the week!
domingo, 11 de noviembre de 2018
Tempo run 6k + 2 x 200s
Yesterday afternoon I met with my brother at 5:00 p.m. in the Turia Park, when He arrived I had 7 mins of easy running since I got there at 4:55 p.m. to get some more mins of warm up. For today I had planned a 6k tempo run and if I felt good when I finish I would include some 200s repeats to loose the legs a bit.
I warmed up 17 mins total and this time around I did not weat my windbreaker so I felt much fresher during the tempo. Last week I wore my windbreaker and although I could complete my tempo at a decent time, I did not feel good in the last 2 kms, I suspect the extra heat had something to do with it.
The plan for today was to only look at the watch at the 1st km and then never look at it again, after the 1st km just run by effort. That is what I did, 1st km came in 5:05, I was feeling pretty good and surprised, this is the first time I head out that fast in a tempo, anyway, I went by effort from that point onward. The next km was not that confortable, that is one of the most unconfortable kms always mentally, after the 2.5k I just get into a Groove and try to maintain that effort/pace to the finish.
At the halfway point I was feeling pretty good, and in the second half tried to take advantage of the downhills and the flat segment of the last 2 kms, that is what I did and I have to be honest, in the last km I was tired, but nothing close as last week, I felt very controlled and even tried to hold back in the last km to not turn that into a race, I did not speed up in the last 200-400m, I just kept running at the same pace/effort.
I was surprised to see the final time for the 6k being 30:33, feeling much confortable than the week before. After the tempo run I waked around 100m, then did 2 x 200s in 44.25 and 41.91 seconds. In the first repeat I had to Dodge/put the brakes on because it was a Little girl in the middle of the road running throughout, I easily lost 1 second there. In the second repeat I really put the hammer down in the last 100m without trying to lose form. I have to admit that that pace is very fast for me right now, what it used to be my mile race pace, its now my "sprint" pace, haha.
Anyway, the last time I did 41 seconds in 200m was in 2009-2011, I cant remember exactly, but I am heading the right direction and happy with the way that I am feeling lately. I want to get back to 21 mins 5k again, and I am heading that direction I guess.
I pressed the only Split avaibable that has my watch and the halfway I crossed in 15:23 and negative Split to a 15:10 in the second half. Of course, I never looked at the watch in the halfway and only checked the splits at the end.
After that walked around m to catch my breath, and then did 12 mins cool down or so.
I ll start running my tempos by feel, of course, checking the watch int he first km to see how I go, after that only by feel, that way you just get in tune with your body without mentally worrying about splits.
For this evening I have planned a longer run with my brother, I ll do 80 mins or so, He Will do 90 mins, I Will take that easy to recover from yesterday`s workout.
I warmed up 17 mins total and this time around I did not weat my windbreaker so I felt much fresher during the tempo. Last week I wore my windbreaker and although I could complete my tempo at a decent time, I did not feel good in the last 2 kms, I suspect the extra heat had something to do with it.
The plan for today was to only look at the watch at the 1st km and then never look at it again, after the 1st km just run by effort. That is what I did, 1st km came in 5:05, I was feeling pretty good and surprised, this is the first time I head out that fast in a tempo, anyway, I went by effort from that point onward. The next km was not that confortable, that is one of the most unconfortable kms always mentally, after the 2.5k I just get into a Groove and try to maintain that effort/pace to the finish.
At the halfway point I was feeling pretty good, and in the second half tried to take advantage of the downhills and the flat segment of the last 2 kms, that is what I did and I have to be honest, in the last km I was tired, but nothing close as last week, I felt very controlled and even tried to hold back in the last km to not turn that into a race, I did not speed up in the last 200-400m, I just kept running at the same pace/effort.
I was surprised to see the final time for the 6k being 30:33, feeling much confortable than the week before. After the tempo run I waked around 100m, then did 2 x 200s in 44.25 and 41.91 seconds. In the first repeat I had to Dodge/put the brakes on because it was a Little girl in the middle of the road running throughout, I easily lost 1 second there. In the second repeat I really put the hammer down in the last 100m without trying to lose form. I have to admit that that pace is very fast for me right now, what it used to be my mile race pace, its now my "sprint" pace, haha.
Anyway, the last time I did 41 seconds in 200m was in 2009-2011, I cant remember exactly, but I am heading the right direction and happy with the way that I am feeling lately. I want to get back to 21 mins 5k again, and I am heading that direction I guess.
I pressed the only Split avaibable that has my watch and the halfway I crossed in 15:23 and negative Split to a 15:10 in the second half. Of course, I never looked at the watch in the halfway and only checked the splits at the end.
After that walked around m to catch my breath, and then did 12 mins cool down or so.
I ll start running my tempos by feel, of course, checking the watch int he first km to see how I go, after that only by feel, that way you just get in tune with your body without mentally worrying about splits.
For this evening I have planned a longer run with my brother, I ll do 80 mins or so, He Will do 90 mins, I Will take that easy to recover from yesterday`s workout.
viernes, 9 de noviembre de 2018
Easy run
I ran with my brother in the Turia Park at 6:10 p.m., but its pretty dark already at that time. I planned 45 mins easy for today and thats what We did. We headed to the " Churchill" in around 16:40s, very slow, but I started the run full because I ate pizza for lunch and some entrances. I could feel it in the run despite not feeling full before the run.
Anyway, We completed the 45 mins at an easy effort. My brother finished ahead of me, I was just trying to recover since I felt somewhat sore and I have a 6k Tempo run prepared for tomorrow, so easy did it.
Weather was 17 Celsius and I left the windbreaker at home, yesterday I got very hot wearing it.
Have a great Friday!
Anyway, We completed the 45 mins at an easy effort. My brother finished ahead of me, I was just trying to recover since I felt somewhat sore and I have a 6k Tempo run prepared for tomorrow, so easy did it.
Weather was 17 Celsius and I left the windbreaker at home, yesterday I got very hot wearing it.
Have a great Friday!
Easy recovery run
Yesterday I ran with my brother and a friend (the same We ran on Sunday) at 7:20 p.m., The route was different so I dont know the exact distance I ran. Although I ran with them for the first km or so, after that I encouraged them to pull away, since They were gapping me a bit and I was very tired from Wednesday Intervals to try to keep up. I was just in recovery mode.
I just kept a very relaxed pace (6:40-6:30 per km) and completed the 50 mins. Felt good, but wore the windbreaker and I started to get pretty hot mid-run. Anyway, Good run and good recovery run. My brother and Jorge did 2k fast(brother in less than 10 mins, Jorge did around 11 mins).
Sometimes easy days are harder than hard days, its not easy to be disciplined to speed up or when all those people in the Turia park pass you and to avoid the urge to start "Racing" with them. I am trusting my training approach and I have been studing the sport for more than 15 years.
Today another easy run, propably faster due to I am more rested, but the effort Will be the same, easy!
I just kept a very relaxed pace (6:40-6:30 per km) and completed the 50 mins. Felt good, but wore the windbreaker and I started to get pretty hot mid-run. Anyway, Good run and good recovery run. My brother and Jorge did 2k fast(brother in less than 10 mins, Jorge did around 11 mins).
Sometimes easy days are harder than hard days, its not easy to be disciplined to speed up or when all those people in the Turia park pass you and to avoid the urge to start "Racing" with them. I am trusting my training approach and I have been studing the sport for more than 15 years.
Today another easy run, propably faster due to I am more rested, but the effort Will be the same, easy!
jueves, 8 de noviembre de 2018
Catching up : Easy run and Intervals
On Monday I ran with my brother at 6:50 p.m. the sky looked like there were 10 p.m. because it was already dark. Anyway, since it was just an easy run I did not have much problem with running in the dark.
We went to the Churchill, and came back in 16:35, I was surprised with how slow We were going, but it was just an easy run, so did not matter, then ran to the opposite side that I call "the mirador", turned around at 31 mins and I finished my run at 45:07. The run passed by quickly, I was talking with my brother about the NYC Marathon and time just passed by quickly. He did 60 mins.
At the beginning of the run the left shin was bothering, and I decided to rest on Tuesday since I have suffered from shin splints for several years and I could not put in a lot of weeks of workouts because of it, it hampered my improvement, even in my best running years.
On Wednesday I did my Interval session of the week. The plan was to do 1600m at Interval pace and 6 x 400m, with 800m recovery after the 1600m, and 200m recovery after the 400m. After the 1600m, I am always very tired and in the recovery my legs seem like jelly. Anyway, I need to justify the easy days being very easy, so I man up and do the best that I can.
I warmed up 15 mins previous the workout and included 4 acceleration strides. I wanted to improve on that 7:21 from last week, and I am sure the strides would help, because last week I started cold and the pace felt harder than it should, once I warmed up in the mile, the 800s felt way confortable and easier, so I decided to do strides for this one.
I only looked at the watch in the 200m in 53 secs, then decided not to look at the watch for the rest of the repeat and concéntrate on form, breathing . The 1600m came in 7:08, I was happy and surprised with that, 13 seconds faster than last week, at the same effort.
Recovered 800m, and in the recovery the legs felt like jelly, so I knew that the 400m repeats would be hard. Then did 6 x 400m, with 200m recovery in 1:38,1:44,1:43,1:37,1:41,1:36. On the second and third repeat, I was very tired and the legs were fried, luckily after the 3rd repeat my legs got smoother and felt better, so thats how I could salvage the " disaster" of the 2nd and 3rd repeat.
After the last repeat I walked 150m huffing and puffing, yes I had a Bethoven Synphony with my breathing, then Started the cool down to home, 16 mins total for cool down.
I am happy with the workout, especially the 1600m, but heck those intervals workouts hurt a lot. Those prepare you very well for races.
Another thing is that I did not wear the windbreaker today because the temps were in 19 Celsius, no need for Windbreaker.
This evening another easy run with my brother at 6:50 p.m., We well see how I feel!
We went to the Churchill, and came back in 16:35, I was surprised with how slow We were going, but it was just an easy run, so did not matter, then ran to the opposite side that I call "the mirador", turned around at 31 mins and I finished my run at 45:07. The run passed by quickly, I was talking with my brother about the NYC Marathon and time just passed by quickly. He did 60 mins.
At the beginning of the run the left shin was bothering, and I decided to rest on Tuesday since I have suffered from shin splints for several years and I could not put in a lot of weeks of workouts because of it, it hampered my improvement, even in my best running years.
On Wednesday I did my Interval session of the week. The plan was to do 1600m at Interval pace and 6 x 400m, with 800m recovery after the 1600m, and 200m recovery after the 400m. After the 1600m, I am always very tired and in the recovery my legs seem like jelly. Anyway, I need to justify the easy days being very easy, so I man up and do the best that I can.
I warmed up 15 mins previous the workout and included 4 acceleration strides. I wanted to improve on that 7:21 from last week, and I am sure the strides would help, because last week I started cold and the pace felt harder than it should, once I warmed up in the mile, the 800s felt way confortable and easier, so I decided to do strides for this one.
I only looked at the watch in the 200m in 53 secs, then decided not to look at the watch for the rest of the repeat and concéntrate on form, breathing . The 1600m came in 7:08, I was happy and surprised with that, 13 seconds faster than last week, at the same effort.
Recovered 800m, and in the recovery the legs felt like jelly, so I knew that the 400m repeats would be hard. Then did 6 x 400m, with 200m recovery in 1:38,1:44,1:43,1:37,1:41,1:36. On the second and third repeat, I was very tired and the legs were fried, luckily after the 3rd repeat my legs got smoother and felt better, so thats how I could salvage the " disaster" of the 2nd and 3rd repeat.
After the last repeat I walked 150m huffing and puffing, yes I had a Bethoven Synphony with my breathing, then Started the cool down to home, 16 mins total for cool down.
I am happy with the workout, especially the 1600m, but heck those intervals workouts hurt a lot. Those prepare you very well for races.
Another thing is that I did not wear the windbreaker today because the temps were in 19 Celsius, no need for Windbreaker.
This evening another easy run with my brother at 6:50 p.m., We well see how I feel!
lunes, 5 de noviembre de 2018
Finishing up a solid week of training
On Friday I ran at 4:55 p.m., I had planned another easy run before my tempo run on Saturday. I just ran easy till the watch said 25:15, when I got back it read 49:51, then completed the 50 mins. The pace was 6:38-6:20 per km very relaxed. Weather was good. Wore my windbreaker, although you dont need it at all during the run.
On Saturday, I went out to the Turia Park at 4:50 p.m. and started my warm up for my 6k tempo run, warmed up 15 mins easy and was feeling good, although that morning I woke up with the legs a bit burned still from the Interval workout on Wednesday, it seems that that workout took a lot out of me. Anyway, when I was finishing my warm up, but brother passed me, I thought that He was not running on Saturday, but then let it go, because I would take 30 seconds walking/jogging before starting the tempo. The tempo started and I was feeling good, but I could feel the legs a bit tired, passed my brother in the 650m or so and He kept with me, He passed me in my 1st km and then kind of served as a pace maker, when We hit the 2.5k He turned around, because He did not remember that I was doing a 6k tempo, He thought that was 5k. Anyway, I was so focused at the task at hand that I did not say anything and continued going till the 3k, on the halfway point I was feeling good, but then started to feel more tired and I knew that it was not my day. In the 3.5k my brother was waiting for me to pace me to the finish of the Tempo. I was going at a good pace and feeling decent till the 4k, after that the Split slowed down despite keeping or pushing the effort. In the last km I was undisciplined and it was a race against the 30:46 that I did the previous week, I finished in 30:36, but felt much tired and pushed a lot in the last km to beat the time, not the goal in a tempo run, so I feel a bit guilty about that, but on the flip side that serve me well for races to finish fast. I could pass my brother with 200m to go , because I did the last 200m in 47 secs.
The splits were 5:09, 10:20 (5:11), 2.5k in 12:53, 3k in 15:30 (5:10), 20:35 (5:05), 25:46 (5:11) at that point I knew that I was not having a bad day since that Split is always as fast or faster than the previous Split, 30:36 (4:50), I really pushed in the last 400m and I think I decreased the average pace in the last 200m that were in 47 secs. When I finished I was huffing and puffing, not how I normally finished my tempos, that is what happen when you race the watch. Next time I Will glance at the watch in the early stages to see if I am on pace, but after that Will run by effort. Another reason that I felt so tired in the second half was probably the windbreaker, the weather was in 20 celcius and with that thing on, you probably have your body temperatura in 30+ degrees, anyway, I could complete the workout at a decent pace, happy for that. I had planned to do some 200m repeats after the workout, but I was tired enough and called it a day. 11 mins cool down to finish the day in 6 miles or so.
On Sunday, around 9 p.m. I was with my brother and another friend in the 2k mark of the Turia, We were to start the run there, I decided to run in the morning yesterday because yesterday was the NYC Marathon and I wanted to watch it, the maratón would finish at 6 p.m. and at that time its already dark this day, and I had planned to do 12k, so I decided to do it with the Boys.
Since I had the workout 15 hours ago, I planned for mínimum 1 hour and then see how I felt, luckily I felt great and completed 80 mins, but as We were going slow, I would say I did around 12.1k, so goal accomplished. We started at 7:31 the first km, slower than I would have liked, but then started to increase the pace to 7:10 the second km, and the third km in 6:58, I was feeling great at point, and the pace kept increasing, by the 7-8k We were running 6:10-6:20 per km, which is around my easy pace, so that pace felt right. Anyway, I was running by effort, but when I see 6:11 and the guys were a couple of seconds ahead I decided to hold back a bit, I did not want to turn this into a progression run having done my workout yesterday evening.
Felt very strong and the weather was at 8 degrees or so when We started so the windbreaker today was mandatory, my brother ran with short sleeves so kudos to him. By the end, the knees were hurting a bit, because of the duration, I dont remember the last time I ran for so "long".
However, when I was watching the NYC maratón which by the way was a great competitive race in the last few miles. I was feeling satisfied because I had accomplished my run for the day. Maybe I should start running in the morning again, at least on Weekends.
6 runs for the week and 2 workouts and a longer run, solid week of training!
On Saturday, I went out to the Turia Park at 4:50 p.m. and started my warm up for my 6k tempo run, warmed up 15 mins easy and was feeling good, although that morning I woke up with the legs a bit burned still from the Interval workout on Wednesday, it seems that that workout took a lot out of me. Anyway, when I was finishing my warm up, but brother passed me, I thought that He was not running on Saturday, but then let it go, because I would take 30 seconds walking/jogging before starting the tempo. The tempo started and I was feeling good, but I could feel the legs a bit tired, passed my brother in the 650m or so and He kept with me, He passed me in my 1st km and then kind of served as a pace maker, when We hit the 2.5k He turned around, because He did not remember that I was doing a 6k tempo, He thought that was 5k. Anyway, I was so focused at the task at hand that I did not say anything and continued going till the 3k, on the halfway point I was feeling good, but then started to feel more tired and I knew that it was not my day. In the 3.5k my brother was waiting for me to pace me to the finish of the Tempo. I was going at a good pace and feeling decent till the 4k, after that the Split slowed down despite keeping or pushing the effort. In the last km I was undisciplined and it was a race against the 30:46 that I did the previous week, I finished in 30:36, but felt much tired and pushed a lot in the last km to beat the time, not the goal in a tempo run, so I feel a bit guilty about that, but on the flip side that serve me well for races to finish fast. I could pass my brother with 200m to go , because I did the last 200m in 47 secs.
The splits were 5:09, 10:20 (5:11), 2.5k in 12:53, 3k in 15:30 (5:10), 20:35 (5:05), 25:46 (5:11) at that point I knew that I was not having a bad day since that Split is always as fast or faster than the previous Split, 30:36 (4:50), I really pushed in the last 400m and I think I decreased the average pace in the last 200m that were in 47 secs. When I finished I was huffing and puffing, not how I normally finished my tempos, that is what happen when you race the watch. Next time I Will glance at the watch in the early stages to see if I am on pace, but after that Will run by effort. Another reason that I felt so tired in the second half was probably the windbreaker, the weather was in 20 celcius and with that thing on, you probably have your body temperatura in 30+ degrees, anyway, I could complete the workout at a decent pace, happy for that. I had planned to do some 200m repeats after the workout, but I was tired enough and called it a day. 11 mins cool down to finish the day in 6 miles or so.
On Sunday, around 9 p.m. I was with my brother and another friend in the 2k mark of the Turia, We were to start the run there, I decided to run in the morning yesterday because yesterday was the NYC Marathon and I wanted to watch it, the maratón would finish at 6 p.m. and at that time its already dark this day, and I had planned to do 12k, so I decided to do it with the Boys.
Since I had the workout 15 hours ago, I planned for mínimum 1 hour and then see how I felt, luckily I felt great and completed 80 mins, but as We were going slow, I would say I did around 12.1k, so goal accomplished. We started at 7:31 the first km, slower than I would have liked, but then started to increase the pace to 7:10 the second km, and the third km in 6:58, I was feeling great at point, and the pace kept increasing, by the 7-8k We were running 6:10-6:20 per km, which is around my easy pace, so that pace felt right. Anyway, I was running by effort, but when I see 6:11 and the guys were a couple of seconds ahead I decided to hold back a bit, I did not want to turn this into a progression run having done my workout yesterday evening.
Felt very strong and the weather was at 8 degrees or so when We started so the windbreaker today was mandatory, my brother ran with short sleeves so kudos to him. By the end, the knees were hurting a bit, because of the duration, I dont remember the last time I ran for so "long".
However, when I was watching the NYC maratón which by the way was a great competitive race in the last few miles. I was feeling satisfied because I had accomplished my run for the day. Maybe I should start running in the morning again, at least on Weekends.
6 runs for the week and 2 workouts and a longer run, solid week of training!
viernes, 2 de noviembre de 2018
Catching up
On Tuesday I supposed to do an Interval workout, but I did not feel very good, my Little finger hurted a lot, so I decided to move my rest day form Wednesday to Tuesday, so that meant that my Interval workout I would have to do it on Wednesday. Thats how things played out.
It was a good decisión, because on Wednesday the finger was just fine and I felt pretty good and motivated, the cold is coming, so this time around I had to wear the windbreaker for the whole workout, it was around 13 degrees Celsius, but with a lot of cold headwind.
The plan for today was to run 1 x 1600m and 3 x 800m, if the first 1600m felt good, I would do 2 x 1600m and 1 x 800m, but I sticked to the former.
I warmed up 15 mins of easy running and started the workout, the 1600m were in 7:21, right where I wanted to be, but I felt that I was struggling after the km, also I think that I should have warmed up with some strides, because I was huffing and puffing and also it has something to do with the cold. After the 1600m, I jogged for 800m and started my 3 x 800m with 400m jog rest in between.
The 800s repeats were the opposite of the 1600m, I felt like jogging and when I saw the first 200m in 52 secs, I realized that I was warmed up, I had to hold back a bit on that one, so that I could complete the workout, 1st 800m in 3:28, not bad.
2nd 800s felt pretty much easy, but the last 200-300m the breathing was high at that point, that came in 3:33. In the last one, I was willing to push in the last 200-300s, and that is what I did, despite I was huffing and puffing I increased my effort on top of that to simulate the later stages of a race,of course I never lose my form and I could finish the last repeat in 3:20. With that Split I think I can improve the 4:07 in 1km test that We did around 1 month ago.
After the last 800s I did 1 x 200m fast but without losing the form, came out in 42.47 secs. The last time I ran that fast in 200m was 9 years ago maybe.
I am sure the weather helped a ton, except for the first repeat that I was struggling to maintain a pace that was way slower tan the 800s, another thing is that when are you doing a mix of distances in a workout, once you go from the long repeats to the short repeats, the short repeats felt way easier and way shorter, that was another reason, at least mentally, but in the 800s the stride were smoother and I could run more relaxed. However, I lack endurance and 1600m is not the same as 800m, you dont manage the energy the same way.
I did 20 mins cool down, these days I am not cooling down that much, but I cooled down from the Turia park to my brother`s job and it took me 20 mins, so I was very pumped up with my workout, nothing close to my previous self from 10 years ago, but absolutely hiting the right direction.
Yesterday it was a public holiday here and I ran at 4:55 p.m with my brother, He had run for 15 mins already so He ran with me the planned 45 mins that I had for yesterday. I was tired from Wednesay`s worokout so the pace was slow and the effort very easy, I was running around 6:40-6:30 mins per km, jsut getting in the miles.
Stopped the watch in 45:02. Weather was around 19 Celsius, but I wore my windbreaker, since when its getting dard temps tend to decrease a lot.
Today Will be another easy run, see you in a few hours!
It was a good decisión, because on Wednesday the finger was just fine and I felt pretty good and motivated, the cold is coming, so this time around I had to wear the windbreaker for the whole workout, it was around 13 degrees Celsius, but with a lot of cold headwind.
The plan for today was to run 1 x 1600m and 3 x 800m, if the first 1600m felt good, I would do 2 x 1600m and 1 x 800m, but I sticked to the former.
I warmed up 15 mins of easy running and started the workout, the 1600m were in 7:21, right where I wanted to be, but I felt that I was struggling after the km, also I think that I should have warmed up with some strides, because I was huffing and puffing and also it has something to do with the cold. After the 1600m, I jogged for 800m and started my 3 x 800m with 400m jog rest in between.
The 800s repeats were the opposite of the 1600m, I felt like jogging and when I saw the first 200m in 52 secs, I realized that I was warmed up, I had to hold back a bit on that one, so that I could complete the workout, 1st 800m in 3:28, not bad.
2nd 800s felt pretty much easy, but the last 200-300m the breathing was high at that point, that came in 3:33. In the last one, I was willing to push in the last 200-300s, and that is what I did, despite I was huffing and puffing I increased my effort on top of that to simulate the later stages of a race,of course I never lose my form and I could finish the last repeat in 3:20. With that Split I think I can improve the 4:07 in 1km test that We did around 1 month ago.
After the last 800s I did 1 x 200m fast but without losing the form, came out in 42.47 secs. The last time I ran that fast in 200m was 9 years ago maybe.
I am sure the weather helped a ton, except for the first repeat that I was struggling to maintain a pace that was way slower tan the 800s, another thing is that when are you doing a mix of distances in a workout, once you go from the long repeats to the short repeats, the short repeats felt way easier and way shorter, that was another reason, at least mentally, but in the 800s the stride were smoother and I could run more relaxed. However, I lack endurance and 1600m is not the same as 800m, you dont manage the energy the same way.
I did 20 mins cool down, these days I am not cooling down that much, but I cooled down from the Turia park to my brother`s job and it took me 20 mins, so I was very pumped up with my workout, nothing close to my previous self from 10 years ago, but absolutely hiting the right direction.
Yesterday it was a public holiday here and I ran at 4:55 p.m with my brother, He had run for 15 mins already so He ran with me the planned 45 mins that I had for yesterday. I was tired from Wednesay`s worokout so the pace was slow and the effort very easy, I was running around 6:40-6:30 mins per km, jsut getting in the miles.
Stopped the watch in 45:02. Weather was around 19 Celsius, but I wore my windbreaker, since when its getting dard temps tend to decrease a lot.
Today Will be another easy run, see you in a few hours!
lunes, 29 de octubre de 2018
Easy recovery run
I went to the Turia park today at 4:55 p.m., its getting dark pretty early, so at my usual 6:50 p.m. running is already dark with the time change. My brother is not running for several days, so I am going early.
Today I felt tired, felt sore in the calf, and the first couple of mins were rough, it seems that yesterdays longer run took much out of me. My Little finger is bothering me but I want to do intervals tomorrow, so We Will see if I can do it. Otherwise, I ll have to run easy again.
The pace today was very easy, 6:44 to 6:35 per km, thats all I could do today, total time was 40:37 for a bit more than 6k. Today was about recovery though so pace did not matter! I hope that tomorrow I feel better and my Little finger too.
Weather was in 15 degrees but a lot of wind, so I wore my windbreaker and this time did not have to take it off, but just because it was an easy run, if I would have increased effort, I would have to take it off though!! I dont know what to do because when I finish my run and its getting dark and I am getting cold, the weather goes down and I need the windbreaker for post run.
Anyway, easy run done!
Have great Monday!
Today I felt tired, felt sore in the calf, and the first couple of mins were rough, it seems that yesterdays longer run took much out of me. My Little finger is bothering me but I want to do intervals tomorrow, so We Will see if I can do it. Otherwise, I ll have to run easy again.
The pace today was very easy, 6:44 to 6:35 per km, thats all I could do today, total time was 40:37 for a bit more than 6k. Today was about recovery though so pace did not matter! I hope that tomorrow I feel better and my Little finger too.
Weather was in 15 degrees but a lot of wind, so I wore my windbreaker and this time did not have to take it off, but just because it was an easy run, if I would have increased effort, I would have to take it off though!! I dont know what to do because when I finish my run and its getting dark and I am getting cold, the weather goes down and I need the windbreaker for post run.
Anyway, easy run done!
Have great Monday!
Progressive "Long run"
Yesterday (Sunday) after watching the Valencia half marathon I was motivated for evening run, which is not always easy to do a longer run in the evening on the weekends, but I was motivated and one hour was moved, so what looked like 6:50 p.m. look 7:50 p.m., so I ate at 2 p.m. and started my run just before 5 p.m., I ate pasta so that digested quickly, I did not have stomach problems whatsoever.
The plan for today was to run 12k , the first 6k easy and the last 6k progressive (sub 6 mins per km), but never going tempo pace or faster. Then within the run I decided to run the 7k easy and the last 5k progressive, the reason is that I am not used to run 12k easy and its not the time to throw some quality for half the distance, its better to be conservative tan to seek injury.
The weather was great, it was around 15 degrees when I started and around 12 degrees when I finished, perfect weather for running. I have to be honest, I felt pretty good during the whole run and the faster segment was very managable, the only problem was that in my right foot Little finger I have a rash, and it bothered me for a big part of the first 6k, I had to accomodate the stride, so that the pain/bothering was not big. After the half I could run no problem, but after the run I felt my outside part of my right calf soreand I am feeling it today.
The splits of the run were as follows, I dont have a gps so these splits are out of my memory:
6:57 (around 6:37 because this km is longer)
6:25 (13:22)
6:18 (19:43)
6:15 (25:58)
6:16 (32:14)
6:15 (38:29)
6:14 (44:43)
The last 5k progressive start here:
5:44 (50:26)
5:44 (56:10)
5:33 (61:43)
5:21 (67:04)
5:35 (This is the same 1st km, a bit longer), total time for the 12k was 72:39, not too bad.
Last 5k in 27:56, not too bad consideting that I aimed for 29 mins or so.
I felt pretty good at the end, but I knew that I would be somewhat tired today and I am, I have my right calf sore as I said and feel somewhat tired. I would do 40 mins very easy today to see if I can get my Interval sesión tomorrow.
On Sunday I Will do the same 12k, but easy, I cannot do those progressive every week, it is just too much for me right now, I just wanted to see how I felt after Friday`s Tempo run.
I bet the weather helped a ton as well, anyway, 12k in the bank and 6 runs this past week, hope that my running continues to do well.
Have a great start to the week!
The plan for today was to run 12k , the first 6k easy and the last 6k progressive (sub 6 mins per km), but never going tempo pace or faster. Then within the run I decided to run the 7k easy and the last 5k progressive, the reason is that I am not used to run 12k easy and its not the time to throw some quality for half the distance, its better to be conservative tan to seek injury.
The weather was great, it was around 15 degrees when I started and around 12 degrees when I finished, perfect weather for running. I have to be honest, I felt pretty good during the whole run and the faster segment was very managable, the only problem was that in my right foot Little finger I have a rash, and it bothered me for a big part of the first 6k, I had to accomodate the stride, so that the pain/bothering was not big. After the half I could run no problem, but after the run I felt my outside part of my right calf soreand I am feeling it today.
The splits of the run were as follows, I dont have a gps so these splits are out of my memory:
6:57 (around 6:37 because this km is longer)
6:25 (13:22)
6:18 (19:43)
6:15 (25:58)
6:16 (32:14)
6:15 (38:29)
6:14 (44:43)
The last 5k progressive start here:
5:44 (50:26)
5:44 (56:10)
5:33 (61:43)
5:21 (67:04)
5:35 (This is the same 1st km, a bit longer), total time for the 12k was 72:39, not too bad.
Last 5k in 27:56, not too bad consideting that I aimed for 29 mins or so.
I felt pretty good at the end, but I knew that I would be somewhat tired today and I am, I have my right calf sore as I said and feel somewhat tired. I would do 40 mins very easy today to see if I can get my Interval sesión tomorrow.
On Sunday I Will do the same 12k, but easy, I cannot do those progressive every week, it is just too much for me right now, I just wanted to see how I felt after Friday`s Tempo run.
I bet the weather helped a ton as well, anyway, 12k in the bank and 6 runs this past week, hope that my running continues to do well.
Have a great start to the week!
domingo, 28 de octubre de 2018
Tempo run and Easy run
On Friday I did my tempo run at 6:50 p.m., I warmed up 15 mins easy, and then started my 6k tempo, which the plan was to do it in 31:00 or less, I finished it in 30:46, feeling good. Splits were 5:10, 10:22 (5:12), 15:30(5:08),20:37 (5:07), 25:40 (5:03), 30:46 (5:06). I felt better in the second half, in the first couple of kms I did not feel that good, the pace felt fast, but then it felt better and better.I felt good and after that cooled down around 1 mile, so did around 6 miles total. Weather was pretty good.
Yesterday (Friday), the plan was to run an easy 45 mins. I ran at 5:50 p.m., and went 3 times to the " Churchill" in 16:07,16:14,15:45 for a total of 48:06. The pace was very slow to be honest, but I was just absorbing the tempo and recovering. Felt good and relaxed, but at the end it was raining strong and my brother and I had to stay there for almost 1 hour under cover to wait for the rain to stop and it was cold, I thought that I was going to wake up sick today but I did not.
This morning I was cheering in the Valencia half maratón and the world record was broken, First man did 58:18 a man named Abraham Kiptum, broke the world record. My brother did 2:06:54, which was not what He was hoping for, but He finished at least. A half maratón is long enough to respect it.
For this evening I have planned to run 12k easy, lets see how the weather cooperates.
See you then!
Yesterday (Friday), the plan was to run an easy 45 mins. I ran at 5:50 p.m., and went 3 times to the " Churchill" in 16:07,16:14,15:45 for a total of 48:06. The pace was very slow to be honest, but I was just absorbing the tempo and recovering. Felt good and relaxed, but at the end it was raining strong and my brother and I had to stay there for almost 1 hour under cover to wait for the rain to stop and it was cold, I thought that I was going to wake up sick today but I did not.
This morning I was cheering in the Valencia half maratón and the world record was broken, First man did 58:18 a man named Abraham Kiptum, broke the world record. My brother did 2:06:54, which was not what He was hoping for, but He finished at least. A half maratón is long enough to respect it.
For this evening I have planned to run 12k easy, lets see how the weather cooperates.
See you then!
viernes, 26 de octubre de 2018
Thursday Easy run
Today I ran alone at 6:50 p.m. in the Turia park as usual. The plan was to run 50 mins easy. I first went to the "Churchill" in 16:16, a bit slow for my liking, but as long as my stress days are good, no problem.
Then went to the "mirador" and ran 17 mins something out and 17 something back, that was enough for a 50:22 run. I felt good today and the weather was pretty good, just running easy to recover and to prepare for today`s tempo session. Pace was around 6:28-6:35 per km, so no fast, but not walking either.
A lot of people shaking out for Sunday`s Valencia half marathon, I ll be cheering on it, and I Will cheer for my brother who is running it.
See you in a few hours!
Then went to the "mirador" and ran 17 mins something out and 17 something back, that was enough for a 50:22 run. I felt good today and the weather was pretty good, just running easy to recover and to prepare for today`s tempo session. Pace was around 6:28-6:35 per km, so no fast, but not walking either.
A lot of people shaking out for Sunday`s Valencia half marathon, I ll be cheering on it, and I Will cheer for my brother who is running it.
See you in a few hours!
jueves, 25 de octubre de 2018
Tuesday Interval workout
Finally on Tuesday evening I could muster my Interval workout.
I started running at 6:45 p.m. or so and warmed up for 15 mins (2.2k?), then started my planned Interval workout that was 4 x 1000m with a bit less than 4 mins to recover.
On the first repeat I tried to remain controlled, since its not an easy workout, I kept looking at my watch in the first 200m (55 secs), then 400m (1:50), 500m(2:18),I was pretty much where I wanted, a bit slow, but at a good effort, 800s came in 3:40, then the first 1000m came in 4:34, not too bad and I felt confortable, however, to keep the pace you have to be very focused at the task at hand and not let your mind wander too much. Recovered for 3:50 or so and then the next repeat started, I decided to not look at the watch during the repeats, just at the end of the repeat. The second one felt a bit more relaxed but not easier, came in 4:34.
After the second repeat I thought that I would stay at that range and it was ok with me, that is faster than 5k race pace at the momento and the goal for these workouts is 5k effort. I followed the same procedure of not looking at my watch during the repeat just at the end, and by the 3rd repeat the legs were starting to get tired, 3rd repeat came in 4:21, I was surprised with that one, but was very happy at the same time since I put the same effort as the others. 3:50 jog rest and the last one started, this one was that hurted the most, in the last 500m you are huffing and puffing a lot like a simphony and you have to keep good form, I tried my best to not lose form nor decrease effot and I accomplished the goal, last one came in 4:20.
So 4 x 1000m in 4:34, 4:34, 4:21, 4:20 with 3:50 or so of jog recovery in between. After that walked around 100m before starting my cool down at an easy pace. I cooled down around 2.1-2.2k to the wáter fountain and did around 9.2-.9.5k total for the day. Not bad. The weather was pretty good and I am sure it helped.
I am very happy with this workout, I dont remember the last time I did those times in a structured 1000m repeats, I think I am progressing nicely, but this is a patience race, I need to keep training consistently and Smart.
Yesterday (Wednesday) was my rest day and I think I am eating a lot of garbage on my days off, I ll need to correct that if I want to be the best that I can.
This evening Will be an easy 50 mins run and Will try to do my tempo run tomorrrow instead of Saturday.
Have a great Thursday!
I started running at 6:45 p.m. or so and warmed up for 15 mins (2.2k?), then started my planned Interval workout that was 4 x 1000m with a bit less than 4 mins to recover.
On the first repeat I tried to remain controlled, since its not an easy workout, I kept looking at my watch in the first 200m (55 secs), then 400m (1:50), 500m(2:18),I was pretty much where I wanted, a bit slow, but at a good effort, 800s came in 3:40, then the first 1000m came in 4:34, not too bad and I felt confortable, however, to keep the pace you have to be very focused at the task at hand and not let your mind wander too much. Recovered for 3:50 or so and then the next repeat started, I decided to not look at the watch during the repeats, just at the end of the repeat. The second one felt a bit more relaxed but not easier, came in 4:34.
After the second repeat I thought that I would stay at that range and it was ok with me, that is faster than 5k race pace at the momento and the goal for these workouts is 5k effort. I followed the same procedure of not looking at my watch during the repeat just at the end, and by the 3rd repeat the legs were starting to get tired, 3rd repeat came in 4:21, I was surprised with that one, but was very happy at the same time since I put the same effort as the others. 3:50 jog rest and the last one started, this one was that hurted the most, in the last 500m you are huffing and puffing a lot like a simphony and you have to keep good form, I tried my best to not lose form nor decrease effot and I accomplished the goal, last one came in 4:20.
So 4 x 1000m in 4:34, 4:34, 4:21, 4:20 with 3:50 or so of jog recovery in between. After that walked around 100m before starting my cool down at an easy pace. I cooled down around 2.1-2.2k to the wáter fountain and did around 9.2-.9.5k total for the day. Not bad. The weather was pretty good and I am sure it helped.
I am very happy with this workout, I dont remember the last time I did those times in a structured 1000m repeats, I think I am progressing nicely, but this is a patience race, I need to keep training consistently and Smart.
Yesterday (Wednesday) was my rest day and I think I am eating a lot of garbage on my days off, I ll need to correct that if I want to be the best that I can.
This evening Will be an easy 50 mins run and Will try to do my tempo run tomorrrow instead of Saturday.
Have a great Thursday!
martes, 23 de octubre de 2018
Easy run to start the week
Yesterday (Monday) I ran alone. I started the run at 6:50 p.m. in the Turia park and the plan was to run 40 mins easy. I ran till the watch had 20:30 and turned around, finished the run in 40:31. I kept the pace in the 6:20s per km. I started the first km feeling very tight, but then loosened up. Weather was good.
Good run to start the week!
Have a great start to the week!
Good run to start the week!
Have a great start to the week!
lunes, 22 de octubre de 2018
Solid week of training despite raining
I was going to do an Interval workout on Saturday, but at the same time that I would be running it started raining, by the time I met with my brother and We were about to start the workout it was raining decently. I decided to do the tempo run He was doing, He was doing a 13k tempo at 5:30 per km pace, since the roads were very wet and the dirt was wet and slippery, I decided to skip the Interval and do part of the tempo with him. The plan was to do a 10k tempo in 55 mins or a bit less, I wore a wind breaker for the rain and it was a bad decisión.
We started at 5:50 p.m. and We warmed up 1k, I warmed up a bit more, then We started the Threshold run, When I hit the halfway point I felt very hot and was soaking wet of sweat, I could feel the sweat litteraly running under my wind breaker at 5.4k I decided to take it off and run with it in my hand, I felt much better and fresh, but I was very thirsty, just after the 6k Danilo passed me back and I tried to remain in contact, after the 7k I felt somewhat dizzy and decided to stop the threshold at 44:30, crossed the 8k in 44:08, so at my goal pace, but I was somewhat frustrated because the way I felt, maybe I dehydrated myself with the extra layer, with high humidity, I wore that wind breaker because of the rain and thought that it was going to be cold, I was wrong, it was around 22-23 degrees Celsius with around 90% humidity. I burried myself. Splits were 5:31, 5:35 (11:06), 5:31 (16:37), 5:29 (22:06), 5:26 (27:32), 5:27 (32:59), 5:34(38:33), 5:35 (44:08), stopped the watch at 44:30. Then stopped for 20-25 seconds and then started a 2k+ cool down.
I hit the goal pace, but in the last km I hit that time in the flat (since the previous 3-4k were with Rolling hills), I knew that I was done, I could have finished the 10k for sure, but the effort would be very high, We have to save those for races. Total distance was around 7 miles (11.2k).
Anyway, a workout is a workout. My brother did 11k in 60:12.
On Sunday, I decided to step up my 45-50 mins recovery runs and do 60 mins easy of running. The reason was to add extra for the day that I miss on Thursday and for the incomplete workout from yesterday. Of course, the intensity was easy.
At 5:50 p.m. We headed out to the " Churchill" and did that segment in 15:57, my brother had built a gap in the first 1.2k or so, I told him to go, that I would not speed up more than the pace I was running, because I felt a bit tired, luckily I felt better and better as the run went on.
Then We ran to the "Mirador" (other part of the Turia that is not the "Churchill"), ran till We had 38:00 and turned back so by the point We started We would have 60 mins. I turned around and my brother again passed me, I decided to stay at that effort, it was a recovery run and I had been running 6:20 per km pace, when I hit one in 6:17, I decided to slow it down to 6:20 per km again. I felt pretty good at that pace and finished very strong when the 60 mins finished. Around 9.4k or so.
5 runs this week, due to an extra missed run on Thursday! Life happens!
I Will do the Interval workout tomorrow!
Have a great start to the week!
We started at 5:50 p.m. and We warmed up 1k, I warmed up a bit more, then We started the Threshold run, When I hit the halfway point I felt very hot and was soaking wet of sweat, I could feel the sweat litteraly running under my wind breaker at 5.4k I decided to take it off and run with it in my hand, I felt much better and fresh, but I was very thirsty, just after the 6k Danilo passed me back and I tried to remain in contact, after the 7k I felt somewhat dizzy and decided to stop the threshold at 44:30, crossed the 8k in 44:08, so at my goal pace, but I was somewhat frustrated because the way I felt, maybe I dehydrated myself with the extra layer, with high humidity, I wore that wind breaker because of the rain and thought that it was going to be cold, I was wrong, it was around 22-23 degrees Celsius with around 90% humidity. I burried myself. Splits were 5:31, 5:35 (11:06), 5:31 (16:37), 5:29 (22:06), 5:26 (27:32), 5:27 (32:59), 5:34(38:33), 5:35 (44:08), stopped the watch at 44:30. Then stopped for 20-25 seconds and then started a 2k+ cool down.
I hit the goal pace, but in the last km I hit that time in the flat (since the previous 3-4k were with Rolling hills), I knew that I was done, I could have finished the 10k for sure, but the effort would be very high, We have to save those for races. Total distance was around 7 miles (11.2k).
Anyway, a workout is a workout. My brother did 11k in 60:12.
On Sunday, I decided to step up my 45-50 mins recovery runs and do 60 mins easy of running. The reason was to add extra for the day that I miss on Thursday and for the incomplete workout from yesterday. Of course, the intensity was easy.
At 5:50 p.m. We headed out to the " Churchill" and did that segment in 15:57, my brother had built a gap in the first 1.2k or so, I told him to go, that I would not speed up more than the pace I was running, because I felt a bit tired, luckily I felt better and better as the run went on.
Then We ran to the "Mirador" (other part of the Turia that is not the "Churchill"), ran till We had 38:00 and turned back so by the point We started We would have 60 mins. I turned around and my brother again passed me, I decided to stay at that effort, it was a recovery run and I had been running 6:20 per km pace, when I hit one in 6:17, I decided to slow it down to 6:20 per km again. I felt pretty good at that pace and finished very strong when the 60 mins finished. Around 9.4k or so.
5 runs this week, due to an extra missed run on Thursday! Life happens!
I Will do the Interval workout tomorrow!
Have a great start to the week!
sábado, 20 de octubre de 2018
Rest and Easy runs
Wednesdays are my rest days these days, but this week I made a tactical mistake, with the rain announcment starting on Thursday I should have moved my rest day for Thursday and run on Wednesday. Well I missed both days of running, because on Thursday the rain did not stop in the whole day, I was upset about it.
Yesterday luckily did not rain too much and by the time my brother and I met at the Turia park at 5:50 p.m. was not raining.
I felt really fresh yesterday and just ran easy for 51 mins. The pace for this run was faster than normal, was between 6:14 and 6:11 for the whole run and I felt pretty fresh, easy and good. Ran till 25:47 (4k) and back, finished in 50:58, but completed the 51 mins, so negative Split for 36 seconds or so. The weather was pretty good and very cloudy.
For today I have planned an Interval workout, 4 x 1000m with 4 mins or a bit less for recovery, so far no rain, We Will see if by the time I run its not raining. If it is I might adjust the workout,,, or not.
Have a great Saturday! See you in a Little while!
Yesterday luckily did not rain too much and by the time my brother and I met at the Turia park at 5:50 p.m. was not raining.
I felt really fresh yesterday and just ran easy for 51 mins. The pace for this run was faster than normal, was between 6:14 and 6:11 for the whole run and I felt pretty fresh, easy and good. Ran till 25:47 (4k) and back, finished in 50:58, but completed the 51 mins, so negative Split for 36 seconds or so. The weather was pretty good and very cloudy.
For today I have planned an Interval workout, 4 x 1000m with 4 mins or a bit less for recovery, so far no rain, We Will see if by the time I run its not raining. If it is I might adjust the workout,,, or not.
Have a great Saturday! See you in a Little while!
miércoles, 17 de octubre de 2018
5kTempo run + 200s repeats
Yesterday I had planned my tempo run for the week. The plan was to run 5k in 25:40s -25:50s and after that do 4 x 200m fast.
I met with my brother at 6:50 p.m. in the Turia park, and I warmed up 1 mile before starting the tempo. On the tempo run I feel pretty good, but got a bit frustrated when a lot of youngster passed me, I am competive so that bothered me, but anyway, I had to run at my own pace and that is discipline.
Overall I felt pretty good and did a negative Split. Finished the 5k in 25:41 with splits per km of 5:10, 5:13 (10:23), halfway in 12:57, 3rd km in 5:07 (15:31), 5:05 (20:36), 5:05 (25:41). After the 5k tempo I did not stop, I jogged 200m easy and then started my 200s right away.
Honestly I felt uncoordinated on the 200s, I had ingrained the tempo pace and legs felt a bit tight, but it was nice to battle through that and get the job done, so 4 x 200s with 200s easy jog in between in 47,47,47,46. In the last one I really pushed in the last 100m without losing good form, but I just could not do the 44 I was hoping to run. Anyway, I think that is a solid workout and I accomplish the purpose of the workout and the time goal, so nothing to complain about.
The weather was pretty nice. Did 1 mile to cool down . 9.6k total.
Today I rest, but I have read that on Thursday a storm is coming, so I have not decided if I ll move the rest day till tomorrow, or Will rest today. We Will see.
Happy with my progress in the last 6 weeks!
Have a great Humpday!
I met with my brother at 6:50 p.m. in the Turia park, and I warmed up 1 mile before starting the tempo. On the tempo run I feel pretty good, but got a bit frustrated when a lot of youngster passed me, I am competive so that bothered me, but anyway, I had to run at my own pace and that is discipline.
Overall I felt pretty good and did a negative Split. Finished the 5k in 25:41 with splits per km of 5:10, 5:13 (10:23), halfway in 12:57, 3rd km in 5:07 (15:31), 5:05 (20:36), 5:05 (25:41). After the 5k tempo I did not stop, I jogged 200m easy and then started my 200s right away.
Honestly I felt uncoordinated on the 200s, I had ingrained the tempo pace and legs felt a bit tight, but it was nice to battle through that and get the job done, so 4 x 200s with 200s easy jog in between in 47,47,47,46. In the last one I really pushed in the last 100m without losing good form, but I just could not do the 44 I was hoping to run. Anyway, I think that is a solid workout and I accomplish the purpose of the workout and the time goal, so nothing to complain about.
The weather was pretty nice. Did 1 mile to cool down . 9.6k total.
Today I rest, but I have read that on Thursday a storm is coming, so I have not decided if I ll move the rest day till tomorrow, or Will rest today. We Will see.
Happy with my progress in the last 6 weeks!
Have a great Humpday!
lunes, 15 de octubre de 2018
Easy run
Today I ran at 6:50 p.m. in the Turia Park, did the first km with my brother, but He was doing an Interval workout, so after the 1st km I ran alone for the rest of the planned 50 mins. I just ran easy, the first km was just under 7 mins, I was just running with my brother at that point, then after the 1st km I loosened up a bit and kept hitting 6:29 to 6:20s for the remaining of the kms.
I felt really good and easy, the weather was also pretty good. To be honest I have to hold back not to speed up, not need to speed up on easy runs, let that for your workouts. I got to the 25:30 mark and turned around, then got to the starting point in 50:14, so I did a 46 seconds negative Split, never forced the pace though.
Tomorrow I ll do a tempo run and some 200s after to loosen up.
Have a great start to the week!
I felt really good and easy, the weather was also pretty good. To be honest I have to hold back not to speed up, not need to speed up on easy runs, let that for your workouts. I got to the 25:30 mark and turned around, then got to the starting point in 50:14, so I did a 46 seconds negative Split, never forced the pace though.
Tomorrow I ll do a tempo run and some 200s after to loosen up.
Have a great start to the week!
Interval workout and finishing up a solid week of training
On Saturday evening, at 6:30 p.m. I did my Interval workout in the Turia Park. I was not so sure of what I would do, if 6-8 x 400m , or 3 x 1000m, 2 x 400m and 2 x 200m, I finally decided for the latter.
I warmed up around 2k, ran 1.4k and then ran some more around where I start the repeats. For that kind of workout you gotta be warmed up, not like tempos where you basically warm up inside the workout.
Anyway, the workout started and went out the first 200m right where I wanted to be in 54 seconds, I pretty much kept that pace/effort and finished the 1st 1000m in 4:31. I felt good, but the turnoever was a bit quicker, but in the next intervals the legs got loose and I could run faster no problem,
Recovered after the 1st repeat, 3:50 or so at a very easy pace, then the second Interval started, I was running faster on this one, so I had to dial back a bit, finished in 4:25, very satisfied with the effort. Rested 3:50 and the last 1000m started in this one I crossed the first 500 in 2:11,so I tried to maintain the same speed and finished in 4:24. So 1000s were in 4:31,4:25,4:24. I really liked that progression, eventhough I was getting more tired. The breathing was labored, but at least I could keep pace.
After that jogged 3:50 and the 2 x 400s started, those were in 1:36, 1:39. Rested for 200m between those one, I was really surprised with that 1:36. I had a lot of years that I did not hit a Split like that.Honestly dont remember the last time I went down from 1:40, so very happy about that.
After the 400s jogged for 200s and then started the 2 x 200s, my legs were very tired from those were in 47 and 44.94 seconds. I really wanted to hammber the last one without losing my form, in races you have to finish fast so that is what I tried to simulate.
Cooled down for around 12 mins, total distance was around 9-9.5k, not bad. Weather was in 25 degrees with a lot of humidity.
I feel that I am improving pretty good, each week feeling better and better and improving on stress workouts eventhough my easy days are really easy, just to recover from workouts, but that is working.
Yesterday I did my run at 7:00 p.m. because I had to wait for a while becuase when I was getting dressed it was raining pretty hard, I was committed to do my run no matter what, in fact, when I was walking to the Turia Park it was pouring, but once I got there before starting my run, the rain stopped.
The goal for yesterday was to run 45 mins at an easy pace just to recover. I felt a bit tired but really good, kept the pace and effort very easy and just enjoyed my run. Ended up running 46:12 for 7+k. My fastest km was 6:26, I was a bit annoyed because I really want to see splits close to 6 mins per km at the same effort, but I dont alter my effort when I see a slow Split. Easy runs are for recovery and if you want to run faster then dont be a lazy and push on your workouts when the going get tough! Weather was much cooler than Saturday, it was around 17-19 Celsius and it got dark just after the halfway point. Anyway, felt pretty good on this run.
Another 6 runs this week, feeling pretty good, the calf is behaving pretty well and has allowed me to train very consistently in the last 6 weeks. This is my 5th week of 6 runs. Again, I dont remember the last time I did just that.
Today I another easy run, and tomorrow a 5k tempo with some 200s.
Have a great start to the week!
I warmed up around 2k, ran 1.4k and then ran some more around where I start the repeats. For that kind of workout you gotta be warmed up, not like tempos where you basically warm up inside the workout.
Anyway, the workout started and went out the first 200m right where I wanted to be in 54 seconds, I pretty much kept that pace/effort and finished the 1st 1000m in 4:31. I felt good, but the turnoever was a bit quicker, but in the next intervals the legs got loose and I could run faster no problem,
Recovered after the 1st repeat, 3:50 or so at a very easy pace, then the second Interval started, I was running faster on this one, so I had to dial back a bit, finished in 4:25, very satisfied with the effort. Rested 3:50 and the last 1000m started in this one I crossed the first 500 in 2:11,so I tried to maintain the same speed and finished in 4:24. So 1000s were in 4:31,4:25,4:24. I really liked that progression, eventhough I was getting more tired. The breathing was labored, but at least I could keep pace.
After that jogged 3:50 and the 2 x 400s started, those were in 1:36, 1:39. Rested for 200m between those one, I was really surprised with that 1:36. I had a lot of years that I did not hit a Split like that.Honestly dont remember the last time I went down from 1:40, so very happy about that.
After the 400s jogged for 200s and then started the 2 x 200s, my legs were very tired from those were in 47 and 44.94 seconds. I really wanted to hammber the last one without losing my form, in races you have to finish fast so that is what I tried to simulate.
Cooled down for around 12 mins, total distance was around 9-9.5k, not bad. Weather was in 25 degrees with a lot of humidity.
I feel that I am improving pretty good, each week feeling better and better and improving on stress workouts eventhough my easy days are really easy, just to recover from workouts, but that is working.
Yesterday I did my run at 7:00 p.m. because I had to wait for a while becuase when I was getting dressed it was raining pretty hard, I was committed to do my run no matter what, in fact, when I was walking to the Turia Park it was pouring, but once I got there before starting my run, the rain stopped.
The goal for yesterday was to run 45 mins at an easy pace just to recover. I felt a bit tired but really good, kept the pace and effort very easy and just enjoyed my run. Ended up running 46:12 for 7+k. My fastest km was 6:26, I was a bit annoyed because I really want to see splits close to 6 mins per km at the same effort, but I dont alter my effort when I see a slow Split. Easy runs are for recovery and if you want to run faster then dont be a lazy and push on your workouts when the going get tough! Weather was much cooler than Saturday, it was around 17-19 Celsius and it got dark just after the halfway point. Anyway, felt pretty good on this run.
Another 6 runs this week, feeling pretty good, the calf is behaving pretty well and has allowed me to train very consistently in the last 6 weeks. This is my 5th week of 6 runs. Again, I dont remember the last time I did just that.
Today I another easy run, and tomorrow a 5k tempo with some 200s.
Have a great start to the week!
sábado, 13 de octubre de 2018
Easy runs
On Wednesday I took the day off.
On Thursday I met with my brother in the Turia Park at 6:50 p.m. and We ran to the " Churchill" and back in 16:25 and then continued to finish what was a 46:06 mins run. The pace was pretty easy, soemthing like 6:35 per km. I felt good but felt the soreness of Tuesday tempo. Weather was fine.
Yesterday It was a public Holiday here, so We went running earlier than normal, I got to the conservatory at 5:50 p.m., but my brother at that time had 90 mins of running, so I pretty much did my 50 mins solo. I went to the " Churchill" and back in 15:42, both of my calves were bothering me, since that terrain is hard, harder than asphalt I would say.
Then ran to the opposite direction till my watch had 33:30 and then turned around and had to take another route beause on the way out, too much people and kids in the way, but in the way back was not different, a lot of bikes, people, I was in a pretty bad mood. Luckily the calves eased with 15 mins to go and I could complete 50 mins no problem. I measured 1k and it was slow in 6:25, thought that I was going faster indeed, but that does not matter, improving in workouts/races is what matters. Weather was hot in 30 degrees.
I learned that on public holidays you have to run in the Turia park in the early morning since in the evening too much people are in the way. Good enviroment for sure, but when you are running and bikes and kids are everywhere it could turn out dangerous.
This evening I ll do a workout, have not decided which one, but it would be a speed workout if the calf cooperate, if the calf start bothering me I ll abort the workout right away, yea right!
See you then!
On Thursday I met with my brother in the Turia Park at 6:50 p.m. and We ran to the " Churchill" and back in 16:25 and then continued to finish what was a 46:06 mins run. The pace was pretty easy, soemthing like 6:35 per km. I felt good but felt the soreness of Tuesday tempo. Weather was fine.
Yesterday It was a public Holiday here, so We went running earlier than normal, I got to the conservatory at 5:50 p.m., but my brother at that time had 90 mins of running, so I pretty much did my 50 mins solo. I went to the " Churchill" and back in 15:42, both of my calves were bothering me, since that terrain is hard, harder than asphalt I would say.
Then ran to the opposite direction till my watch had 33:30 and then turned around and had to take another route beause on the way out, too much people and kids in the way, but in the way back was not different, a lot of bikes, people, I was in a pretty bad mood. Luckily the calves eased with 15 mins to go and I could complete 50 mins no problem. I measured 1k and it was slow in 6:25, thought that I was going faster indeed, but that does not matter, improving in workouts/races is what matters. Weather was hot in 30 degrees.
I learned that on public holidays you have to run in the Turia park in the early morning since in the evening too much people are in the way. Good enviroment for sure, but when you are running and bikes and kids are everywhere it could turn out dangerous.
This evening I ll do a workout, have not decided which one, but it would be a speed workout if the calf cooperate, if the calf start bothering me I ll abort the workout right away, yea right!
See you then!
jueves, 11 de octubre de 2018
Tuesday 10k tempo: 53:14!
On Tuesday I had planned a 8-10k tempo, my brother was doing 13k with a goal time of 71:30, which is 5:30 per km pace. As I said earlier I wanted to run the first km in 5:20 and tried to maintain it till the end.
I have been improving nicely every week, of course muscle memory exist and I have run 44:38 for the 10k 10 years ago, wow, it seems like it was yesterday. Today I ran 53:14 for the 10k, and I had not run a time like that since 2012, where I remember that I did a training run in 49:46 for 10k, but in a race in that same year, did 54:07, have not run better since then until today, so I am satisfied. The weather played a big role since it was around 20 degrees Celsius.
So as I said my plan was to run 5:20 per km, and I had not told that to my brother, I wanted to know if He would follow me or would know inmediately that He was running slower than his 5:30 per km pace. Well, He basically followed me, but I was in the lead after the first 200m, and I could feel his footsteps right behind in the mile, after that the footsteps were Heard farer an farer, I have to admit that on the first half I felt very unconfortable, not because of the pace, because I was not focused, I was focused on the gap that I have built to my brother (as We were Racing), it was after the halfway that I could focus on the task at hand and could keep moving forward to the finish. The splits were pretty even, so pretty much I accomplished my goal, but I really wanted to run sub 53 mins, but to do that I would have to push a lot and that is not the goal for tempo runs.
Finished in 53:14 wih splits per km of 5:18, 5:21(10:39), 5:18 (15:57),5:19 (21:16), 5:23 (26:39 5k), 5:18 (31:57), 5:16 (37:13), 5:20 (42:33), 5:21 (47:54), 5:20 (53:14). In the last 3k I tried to smoothly increase effort/pace, but I just stayed in 5:20 per km like a robot, I could not sped up without doing a tremendous effort, but neither I would have slowed down, I felt pretty strong to slow down.
I have to say that km 3-5 and 5-7 (back) its full of Rolling hills and at an easy pace you dont feel those hills, but when you are running hard you feel those hills a lot and I had to keep focus not to get distracted or affected by those hills, so I think the splits reflect that I handled those hills well.
1st 3k were in 15:57, second 3k were in 16:00 and 3rd 3k were in 15:57, so pretty even.
1st 2.5k in 13:20 and 5k in 26:39, so again pretty even, I pretty much hit 5:20 per km, like a robot, I dont think that I have ever run that even in my life.
After the run I felt starving so We headed to the chinese buffet libre to recharge energies and start the recovery process, lol.
The 10k tempo was preceded by 1.5k easy to warm up and around 10 mins very easy to cool down, but the cool down I did it after stretching a bit and drinking wáter and after waiting for my brother to finish. So my cooldown started around 25 mins after I finished the 10k.
Anyway, I am very satisfied with the effort, but I am pretty far of my 44 mins shape. However, I have to keep training and improving, thats the only way I can get close and closer.
Rested yesterday and today and tomorrow Will be easy 45 mins to run to recover and on Saturday do another hard workout.
Have a great Thursday!
I have been improving nicely every week, of course muscle memory exist and I have run 44:38 for the 10k 10 years ago, wow, it seems like it was yesterday. Today I ran 53:14 for the 10k, and I had not run a time like that since 2012, where I remember that I did a training run in 49:46 for 10k, but in a race in that same year, did 54:07, have not run better since then until today, so I am satisfied. The weather played a big role since it was around 20 degrees Celsius.
So as I said my plan was to run 5:20 per km, and I had not told that to my brother, I wanted to know if He would follow me or would know inmediately that He was running slower than his 5:30 per km pace. Well, He basically followed me, but I was in the lead after the first 200m, and I could feel his footsteps right behind in the mile, after that the footsteps were Heard farer an farer, I have to admit that on the first half I felt very unconfortable, not because of the pace, because I was not focused, I was focused on the gap that I have built to my brother (as We were Racing), it was after the halfway that I could focus on the task at hand and could keep moving forward to the finish. The splits were pretty even, so pretty much I accomplished my goal, but I really wanted to run sub 53 mins, but to do that I would have to push a lot and that is not the goal for tempo runs.
Finished in 53:14 wih splits per km of 5:18, 5:21(10:39), 5:18 (15:57),5:19 (21:16), 5:23 (26:39 5k), 5:18 (31:57), 5:16 (37:13), 5:20 (42:33), 5:21 (47:54), 5:20 (53:14). In the last 3k I tried to smoothly increase effort/pace, but I just stayed in 5:20 per km like a robot, I could not sped up without doing a tremendous effort, but neither I would have slowed down, I felt pretty strong to slow down.
I have to say that km 3-5 and 5-7 (back) its full of Rolling hills and at an easy pace you dont feel those hills, but when you are running hard you feel those hills a lot and I had to keep focus not to get distracted or affected by those hills, so I think the splits reflect that I handled those hills well.
1st 3k were in 15:57, second 3k were in 16:00 and 3rd 3k were in 15:57, so pretty even.
1st 2.5k in 13:20 and 5k in 26:39, so again pretty even, I pretty much hit 5:20 per km, like a robot, I dont think that I have ever run that even in my life.
After the run I felt starving so We headed to the chinese buffet libre to recharge energies and start the recovery process, lol.
The 10k tempo was preceded by 1.5k easy to warm up and around 10 mins very easy to cool down, but the cool down I did it after stretching a bit and drinking wáter and after waiting for my brother to finish. So my cooldown started around 25 mins after I finished the 10k.
Anyway, I am very satisfied with the effort, but I am pretty far of my 44 mins shape. However, I have to keep training and improving, thats the only way I can get close and closer.
Rested yesterday and today and tomorrow Will be easy 45 mins to run to recover and on Saturday do another hard workout.
Have a great Thursday!
martes, 9 de octubre de 2018
Starting the week
I forgot to mention that on Sunday I finished another week with 6 days per week of running, the 4th in a row, I dont remember the last time I did something like that. Of course, now its more difficult since I am unemployed and I have more time. Whats better than running to spend your free time?
Anyway, Yesterday I did another easy run to recover from Saturday and at the same time prepare for today`s workout. I ran around 18 mins with my brother, then he turned around because He only was doing 35 mins, I opted for 45 mins, so I turned around when I had 23:00, and came back to the starting point in 45:06 or so, so mission accomplished. The pace was fairly easy around 6:20 and 6:15 per km, sometimes it feels unconfortable when you are running that pace and a lot of people passes you, holding back and paying attention to your own training is a test of patience also. You have to respect the easy days as your hard days. The weather was very rainy, when I finished the run it was pouring rain, so walking to my house would have been unconfortable, so I jogged one more mile to my house at a very easy pace, so I would say that I did around 8.5k total.
The weather is getting cold the last few days, right now as I type this is cloudy and the weather is in 20 Celsius, but since its cloudy it felt cooler.
Yesterday`s morning I also did push ups, 4 sets of 15 repeats and 1 set of 10 repeats, getting stronger in that regard, which I think has helped my running.
For this evening I am planning a tempo run but at a slower pace, maybe 8-10k. That would give me the mental strength and the added sustained threshold work. Plus my brother is doing 13k at 5:30 per km and want to help him a bit. Well I have not told him, but I want to cross the first km in 5:20 and after that evaluate my effort, if I felt good I keep that pace, if I dont feel that good I would slow down to his pace to run 5:30 per km, but honestly I am inclining more for the former.
As the last 2 days were pretty easy, I need to push some on today`s workout eventhough the distance is " long".
Running earlier today since its a public holiday here so We are planning to meet at 5:50 to start the warm up.
Another thing, the leg did not bother me at all yesterday, I could feel something there, but could run normally. We Will see how it behave today with the faster pace and with the cooler temperature.
Stay tuned!
Anyway, Yesterday I did another easy run to recover from Saturday and at the same time prepare for today`s workout. I ran around 18 mins with my brother, then he turned around because He only was doing 35 mins, I opted for 45 mins, so I turned around when I had 23:00, and came back to the starting point in 45:06 or so, so mission accomplished. The pace was fairly easy around 6:20 and 6:15 per km, sometimes it feels unconfortable when you are running that pace and a lot of people passes you, holding back and paying attention to your own training is a test of patience also. You have to respect the easy days as your hard days. The weather was very rainy, when I finished the run it was pouring rain, so walking to my house would have been unconfortable, so I jogged one more mile to my house at a very easy pace, so I would say that I did around 8.5k total.
The weather is getting cold the last few days, right now as I type this is cloudy and the weather is in 20 Celsius, but since its cloudy it felt cooler.
Yesterday`s morning I also did push ups, 4 sets of 15 repeats and 1 set of 10 repeats, getting stronger in that regard, which I think has helped my running.
For this evening I am planning a tempo run but at a slower pace, maybe 8-10k. That would give me the mental strength and the added sustained threshold work. Plus my brother is doing 13k at 5:30 per km and want to help him a bit. Well I have not told him, but I want to cross the first km in 5:20 and after that evaluate my effort, if I felt good I keep that pace, if I dont feel that good I would slow down to his pace to run 5:30 per km, but honestly I am inclining more for the former.
As the last 2 days were pretty easy, I need to push some on today`s workout eventhough the distance is " long".
Running earlier today since its a public holiday here so We are planning to meet at 5:50 to start the warm up.
Another thing, the leg did not bother me at all yesterday, I could feel something there, but could run normally. We Will see how it behave today with the faster pace and with the cooler temperature.
Stay tuned!
domingo, 7 de octubre de 2018
Easy run
Today I ran at 6:50 p.m. with my brother in the Turia park. Today the goal was to run easy to recover from yesterday`s workout.
I felt really good and was talking with my brother, I measured a couple of kms for fun, the first that i measured was in 6:29 and the other was in 6:11, so once We warmed up We increased pace but without noticing. I just ran with my brother for 20 mins, because He turned around earlier ( He was doing 40 mins total), I turned around at 23 mins, and finished where I started in 44:56, I completed the 45 mins, which was the goal.
The weather was pretty good, I barely broke a sweat. I always say that running in this weather is like cheating, I would rather the humididty and the heat to really track my progress, but its what it is. I am feeling pretty good in my runs.
Another thing worth mentioning, is that on the way back, when I had around 28 mins, the left calf started to bother me again and it gave a mini cramp, luckily I could continue my run " normal" and never had to stop, but it seems that the tightness in my calf has returned and I have to be careful.
All in all felt pretty good and easy!
Have a great Sunday!
I felt really good and was talking with my brother, I measured a couple of kms for fun, the first that i measured was in 6:29 and the other was in 6:11, so once We warmed up We increased pace but without noticing. I just ran with my brother for 20 mins, because He turned around earlier ( He was doing 40 mins total), I turned around at 23 mins, and finished where I started in 44:56, I completed the 45 mins, which was the goal.
The weather was pretty good, I barely broke a sweat. I always say that running in this weather is like cheating, I would rather the humididty and the heat to really track my progress, but its what it is. I am feeling pretty good in my runs.
Another thing worth mentioning, is that on the way back, when I had around 28 mins, the left calf started to bother me again and it gave a mini cramp, luckily I could continue my run " normal" and never had to stop, but it seems that the tightness in my calf has returned and I have to be careful.
All in all felt pretty good and easy!
Have a great Sunday!
5k Tempo run + 4 x 200m
Yesterday my brother and I went to the Turia Park at 6:50 p.m. to do our workout. We were doing different workouts this time. I was doing a 5k tempo plus some 200m repeats to loosen legs a bit. He was doing 3 x 1k, 3 x 400m and 2 x 200m.
We warmed up together 1 mile (11 mins or so) very easy, then I went ahead with my workout. During the tempo run I felt pretty good, but after the halfway point I could feel my left calf getting tight, with about a mile to go, it started bothering I thought that I had to stop. Luckily, it decreased and I could complete the 5k tempo. In the last mile the focus shifted from the effort, to the leg and I think that it helped to felt confortable, to be honest, the last mile I felt pretty good and I evaluated my effort and I could continue that pace for several kms, something I clearly could not do weeks back, it seems that I am progressing nicely and I have lost weight, when I was stretching I saw my leg leaner, so I am heading the right direction I guess.
Splits per km were 5:10, 5:14 (10:24), halfway in 12:58, 3rd km in 5:08 (15:32), 5:10 (20:42), 5:11(25:53) so finished the 5k in 25:53, felt pretty good and strong. Jogged 400m to recover, then started 4 x 200m with 200m recovery. Splits for the 200s were 45,45,46,45. I was surprised with these splits since on Tuesday I really was turning the legs over fast to do 48-49, but at the same effort this time around I could run faster, of course today there were only 4 repeats, and the last time were 12 repeats, but I had 5k of threshold work today. After that I stretched a bit and waited for my brother to do the mile cool down at a very easy pace. I am very pleased with how I felt and how this workout went, felt pretty strong and the left calf at the end calmed down, I can feel it a bit tight now though, I hope that it keeps that way or dissapear, but I really dont want to get injured again when I see myself improving my performance. Weather was pretty good also, I bet that it has helped to run faster in the last couple of weeks.
This evening easy running to recover and absorb this workout!
Have a great Sunday!
We warmed up together 1 mile (11 mins or so) very easy, then I went ahead with my workout. During the tempo run I felt pretty good, but after the halfway point I could feel my left calf getting tight, with about a mile to go, it started bothering I thought that I had to stop. Luckily, it decreased and I could complete the 5k tempo. In the last mile the focus shifted from the effort, to the leg and I think that it helped to felt confortable, to be honest, the last mile I felt pretty good and I evaluated my effort and I could continue that pace for several kms, something I clearly could not do weeks back, it seems that I am progressing nicely and I have lost weight, when I was stretching I saw my leg leaner, so I am heading the right direction I guess.
Splits per km were 5:10, 5:14 (10:24), halfway in 12:58, 3rd km in 5:08 (15:32), 5:10 (20:42), 5:11(25:53) so finished the 5k in 25:53, felt pretty good and strong. Jogged 400m to recover, then started 4 x 200m with 200m recovery. Splits for the 200s were 45,45,46,45. I was surprised with these splits since on Tuesday I really was turning the legs over fast to do 48-49, but at the same effort this time around I could run faster, of course today there were only 4 repeats, and the last time were 12 repeats, but I had 5k of threshold work today. After that I stretched a bit and waited for my brother to do the mile cool down at a very easy pace. I am very pleased with how I felt and how this workout went, felt pretty strong and the left calf at the end calmed down, I can feel it a bit tight now though, I hope that it keeps that way or dissapear, but I really dont want to get injured again when I see myself improving my performance. Weather was pretty good also, I bet that it has helped to run faster in the last couple of weeks.
This evening easy running to recover and absorb this workout!
Have a great Sunday!
viernes, 5 de octubre de 2018
Easy runs plus 1k fast in 4:07
I rested on Wednesday. However, I did 4 x 15 and 1 x 10 sets of push ups, so I am clearly progressing on that regard, I think that has helped a lot my running.
On Thursday I had planned for 50 mins of easy running to keep absorbing the 200m repeats. At 6:50 p.m. I ran with my brother in the Turia park and did just that, 50 mins with the firs km that I measured in 6:23, so the pace was pretty easy, We turned around when the watch had 20:30 and came back where We started in 39:53, so I did more than a min of negative Split, effort was the same though, We warmed up and loosened up nicely in the second half. My brother came back in 39:29, He built a gap on me that I could not nor wanted to bridge. This was an easy run so the purpose was clear. Completed the 50 mins.
After my 50 mins, I dranked wáter and waited for my brother because He was running 80 mins yesterday, He was running with a coworker and his coach, when they came back they invited me to do a test, so out of cortesy, did not want to turn down the offer, since I am following my own training plan, anyway, I went.
The test consisted in 1k fast, but before that We would do the same 1k route but an easy pace. So thats what We did, I told to myself to not run all out. So the 1k fast started and my brother and his coworker went ahead, I started fast but at a controlled pace, I tried to maintain my pace and in the last 200m I sped up, finished the 1k in 4:07, I was gaining on my brother who did 4:00, He just went out too fast, the coworke did 3:52. I dont remember the last time I did 4:07 in a km, maybe more than 5 years, I would say more than 6 years without running that time in 1k.
It seems that I am improving as I am training consistently and eating healthy and Smart, so leaner. The weather is helping a ton also, so I would take that. That effort was not anywhere full effort, but it was an honest effort, I just did not want to screw my Saturday tempo run. Plus I had done 12 x 200s just 2 days prior, did not want to play with fire. All in all, it was fun, that 1k reminded me when my brother and I raced the mile back in 2007-2009.
Today I walked a lot I would say I walked around 10k, because early this morning I went to get my DNI( Long process, but I fianally did it), then went to my brother`s work, then at 2:30 p.m. came back to brother`s work and to get to the Turia park and back, that would total around 10k of walking, so more calories burned.
Today my brother and I ran 40 easy mins, I did not see the splits today since I wanted to keep things pretty easy, because I want to do a tempo run tomorrow, nothing too crazy, just tempo effort 25:50s maybe for 5k, then a couple of 200m repeats to loosen up.
Anyway, back to today`s run it was the same as yesterday, We started pretty easy and in the second half We loosened up and without wanting it, ran 1+ min faster in the second half, We turned around again in 20:30, and got back in 39:54 myself and 39:47 my brother. Completed the 40 mins.
I felt pretty good today, a bit tired from yesterday`s fast km, but generally felt pretty good and mentally felt that this run flew by. The weather was pretty good also.
Have a great Friday!
On Thursday I had planned for 50 mins of easy running to keep absorbing the 200m repeats. At 6:50 p.m. I ran with my brother in the Turia park and did just that, 50 mins with the firs km that I measured in 6:23, so the pace was pretty easy, We turned around when the watch had 20:30 and came back where We started in 39:53, so I did more than a min of negative Split, effort was the same though, We warmed up and loosened up nicely in the second half. My brother came back in 39:29, He built a gap on me that I could not nor wanted to bridge. This was an easy run so the purpose was clear. Completed the 50 mins.
After my 50 mins, I dranked wáter and waited for my brother because He was running 80 mins yesterday, He was running with a coworker and his coach, when they came back they invited me to do a test, so out of cortesy, did not want to turn down the offer, since I am following my own training plan, anyway, I went.
The test consisted in 1k fast, but before that We would do the same 1k route but an easy pace. So thats what We did, I told to myself to not run all out. So the 1k fast started and my brother and his coworker went ahead, I started fast but at a controlled pace, I tried to maintain my pace and in the last 200m I sped up, finished the 1k in 4:07, I was gaining on my brother who did 4:00, He just went out too fast, the coworke did 3:52. I dont remember the last time I did 4:07 in a km, maybe more than 5 years, I would say more than 6 years without running that time in 1k.
It seems that I am improving as I am training consistently and eating healthy and Smart, so leaner. The weather is helping a ton also, so I would take that. That effort was not anywhere full effort, but it was an honest effort, I just did not want to screw my Saturday tempo run. Plus I had done 12 x 200s just 2 days prior, did not want to play with fire. All in all, it was fun, that 1k reminded me when my brother and I raced the mile back in 2007-2009.
Today I walked a lot I would say I walked around 10k, because early this morning I went to get my DNI( Long process, but I fianally did it), then went to my brother`s work, then at 2:30 p.m. came back to brother`s work and to get to the Turia park and back, that would total around 10k of walking, so more calories burned.
Today my brother and I ran 40 easy mins, I did not see the splits today since I wanted to keep things pretty easy, because I want to do a tempo run tomorrow, nothing too crazy, just tempo effort 25:50s maybe for 5k, then a couple of 200m repeats to loosen up.
Anyway, back to today`s run it was the same as yesterday, We started pretty easy and in the second half We loosened up and without wanting it, ran 1+ min faster in the second half, We turned around again in 20:30, and got back in 39:54 myself and 39:47 my brother. Completed the 40 mins.
I felt pretty good today, a bit tired from yesterday`s fast km, but generally felt pretty good and mentally felt that this run flew by. The weather was pretty good also.
Have a great Friday!
miércoles, 3 de octubre de 2018
200m Intervals
Yesterday the plan was to do 12 x 200m fast with 200m recovery. I did not know the exact pace that I wanted to run on these, because I have not done mesured repeats in over 1.5 years. The last time I did repeats like that was on the dirt track close to Guadalupe in Madrid, but I dont know the exact distance so that does not count.
I warmed up 1 mile incorporating 3 strides fast to get used to the fast I would run during the workout. The first 3 repeats felt fast, I could manage the speed, but felt that I could not lose any second, I mean that felt fast. What in the past would have felt like a controlled speed, today felt like a " stride" controlled speed, but fast. However, after the 4th repeat I started to feel better and the speed felt "easier".
The majority of the repeats were in the 48-49 seconds, the 10th and the last one were in 46 and 45 seconds respectively, and there were 3 repeats that I could not measure, because I never find the 200m sign, on these 3 I just stopped around 51-53 seconds, but that meant less recovery for the next one. I was doing 200m fast, then 200m jog and so on.
I really wanted to keep these repeats between 48-49, so my intention was not to do 46 or 45, but it is what it is. I have learned that its best to do workout controlled and not let it all in practice, that is what races are for. I need to apply that, because in the past my best races pretty much were in workouts.
Happy with the result, and even more happy with the way that I felt today. Felt strong the whole way. 1 mile to cool down. Total distance was around 8.2k or so. Weather was pretty good, around 24 Celsius with a very good breeze.
Today I ll rest from running but I ll get in some push ups! Have a great humpday! I ll go walking also!
I warmed up 1 mile incorporating 3 strides fast to get used to the fast I would run during the workout. The first 3 repeats felt fast, I could manage the speed, but felt that I could not lose any second, I mean that felt fast. What in the past would have felt like a controlled speed, today felt like a " stride" controlled speed, but fast. However, after the 4th repeat I started to feel better and the speed felt "easier".
The majority of the repeats were in the 48-49 seconds, the 10th and the last one were in 46 and 45 seconds respectively, and there were 3 repeats that I could not measure, because I never find the 200m sign, on these 3 I just stopped around 51-53 seconds, but that meant less recovery for the next one. I was doing 200m fast, then 200m jog and so on.
I really wanted to keep these repeats between 48-49, so my intention was not to do 46 or 45, but it is what it is. I have learned that its best to do workout controlled and not let it all in practice, that is what races are for. I need to apply that, because in the past my best races pretty much were in workouts.
Happy with the result, and even more happy with the way that I felt today. Felt strong the whole way. 1 mile to cool down. Total distance was around 8.2k or so. Weather was pretty good, around 24 Celsius with a very good breeze.
Today I ll rest from running but I ll get in some push ups! Have a great humpday! I ll go walking also!
lunes, 1 de octubre de 2018
Finishing up the week
On Saturday, my brother and I went to the all you can eat Asian buffet, We went at lunch time and I had planned my run for the evening (6:50 p.m.), I ate three plates and I was very full, my next meal was at 10:30 p.m. and this meal was at 1:30 p.m. so 9 hour without ingesting food, and when I ate dinner I was not that hungry, so I ate a lot.
Of course, as I have said several times here my run suffers when I eat too much, so I had to run at 8:20 p.m. today because at my normal time I was still full, I even almost skip the run, but told to myself to at least do 30 mins and see how you feel.
As I ran alone I decided to do another route, I just started near home and headed to the port of Valencia and continue running there in the beach (in a running path), great enviroment there and I got to the restaurant pans company and headed back to complete 45 mins. The last 13 mins or so of the run were with a strong headwind. I did not feel that bad, but I did not feel anything close to how I have been feeling in the last few weeks when I eat at home and controlled portions. Kept the effort easy, just to complete the run. Then walked 35 mins to home.
On Sunday I had to delay my run, because I met with Adelino at 6:20 p.m. and I drank a Little beer ( just one), talk with him a bit and then He headed to Ibiza, where He is working right now. We were pretty close to home so I just came home, got dressed and got out at 7:50 p.m., I did the same route as yesterday, but felt much better and light since I today ate normally, I even was 2+ mins faster at the pans and company restaurant, where I turned around yesterday, so I ran farer today I turned around at 31:30, continued running till 48:10. Then did around 30-35 mins walking to home.
Today I felt really good, the effort was easy, but I felt like I was running effortless at a good clip, felt awesome today. The weather was great on both days.
Another 6 days of running this week, 3rd consecutive week with 6 runs. That is not normal for me these days, but I dont have not much else in my life right now, when I start working I might decrease the frecuency again to 5 times per week. In the meanwhile, I am just getting advantage of not being injured and run as much as I can, I dont know when the next calf strain Will be.
Have a great start to the week!
Edit: Today I ran at 6:50 p.m. in the Turia park. The plan for me was to run easy 40 mins, so I got to the 20:30 mark and then turned around, finished in 40:27. Felt pretty good and easy, the pace I was running was 6:10-6:15 per km. The weather was great, the cool weather is coming here in Valencia.
Of course, as I have said several times here my run suffers when I eat too much, so I had to run at 8:20 p.m. today because at my normal time I was still full, I even almost skip the run, but told to myself to at least do 30 mins and see how you feel.
As I ran alone I decided to do another route, I just started near home and headed to the port of Valencia and continue running there in the beach (in a running path), great enviroment there and I got to the restaurant pans company and headed back to complete 45 mins. The last 13 mins or so of the run were with a strong headwind. I did not feel that bad, but I did not feel anything close to how I have been feeling in the last few weeks when I eat at home and controlled portions. Kept the effort easy, just to complete the run. Then walked 35 mins to home.
On Sunday I had to delay my run, because I met with Adelino at 6:20 p.m. and I drank a Little beer ( just one), talk with him a bit and then He headed to Ibiza, where He is working right now. We were pretty close to home so I just came home, got dressed and got out at 7:50 p.m., I did the same route as yesterday, but felt much better and light since I today ate normally, I even was 2+ mins faster at the pans and company restaurant, where I turned around yesterday, so I ran farer today I turned around at 31:30, continued running till 48:10. Then did around 30-35 mins walking to home.
Today I felt really good, the effort was easy, but I felt like I was running effortless at a good clip, felt awesome today. The weather was great on both days.
Another 6 days of running this week, 3rd consecutive week with 6 runs. That is not normal for me these days, but I dont have not much else in my life right now, when I start working I might decrease the frecuency again to 5 times per week. In the meanwhile, I am just getting advantage of not being injured and run as much as I can, I dont know when the next calf strain Will be.
Have a great start to the week!
Edit: Today I ran at 6:50 p.m. in the Turia park. The plan for me was to run easy 40 mins, so I got to the 20:30 mark and then turned around, finished in 40:27. Felt pretty good and easy, the pace I was running was 6:10-6:15 per km. The weather was great, the cool weather is coming here in Valencia.
sábado, 29 de septiembre de 2018
Catching up and faster than Tempo run
I took the day off on Wednesday since I have been running since previous Wednesday.
On Thursday I ran easy at 6:50 p.m., I was just thinking about running 40-45 mins easy, but brother had planned 65 mins since He is running the Valencia Half marathon on October 27th. We started together, but by the 2nd km He built a gap on me, I was just running easy so I stayed at my effort /pace. I ran by the running path in the Turia, got till 23:31, turned around and finished the run in 46:07, so almost did a 1 min negative Split, running at the same effort. Training is getting interesting. I tracked 4 kms in 6:07,6:11,6:05,6:03, all felt pretty easy and relaxed. That morning I did 4 sets of 15 push ups. Doing push ups about 1 time per week, but as I have said I need it to do it often. I think those have helped with my improvement. Felt good, good weather. My brother completed his 65 min run feeling pretty good also.
On Friday, I did not have anything hard planned, and as I was running errands since the morning (cooking, attending an interview past 4:40 p.m.) I thought that the run for today would be easy. When I was on my way to the Turia at 6:30 p.m., I decided that I would do something hard since my last workout was on Monday and I felt good, so felt recovered.
When I was warming up 1 mile or so, I decided to do a 5k tempo, but I had the sub 26 mins in the back of my mind, since the last time I did 26:05, I could have run sub 26 mins of course, but a tempo run is a tempo run, not a time trial, but today for some reason I wanted to run sub 26 mins.
So the " tempo" started and I crossed the 1st km in 5:11 feeling good, if I wanted to run sub 26 mins I could not afford to slow down any more, so I tried to maintain the same effort/pace, even increase it a bit, 2nd km came in 5:08 (10:19), ok I said I feel good and the splits are getting faster, I know I can run sub 26 mins without feeling like a race or time trial, I kept the effort going and crossed the half in 12:52, right where I wanted to be, at that time I knew that the sub 26 mins was secure, given how good I was feeling and how "easy" the pace felt. After the turned around, a guy was a bit ahead of me, but I was following my pace and I gradually caught him , crossed the 3k in 5:04 (15:23), then We were running head to head, but as I said I was running and my pace and He increased effort and pace when I passed him, so We were running side by side for almost 1 km, just before the 4k mark for me He had built a gap of around 10m and I crossed the 4th km in 4:58 (20:21), at that time I did the math and was planning to do the 5k in 25:20 or so ( my brother`s last tempo was 25:16), with 1k to go, I Increased the pace a bit as I was feeling good, caught the guy again with 500m to go, but this time I was to finish my run, so I would not let this guy to get ahead of me again, I passed and never saw him again, with 400m to go I really put the hammer down and was feeling pretty good, even accelerated more with 200m to go, kissed the sky and was punching like a sign of victory just before finishing in 24:56 (Last km in 4:35), last 200m in 47 seconds, when I saw 24:09 with 200m to go, i really raced the watch at that point since I knew that if I accelerated I would get sub 25 mins. Caught my breath for 1 min or so, before starting the cooldown mile. So did around 47 mins in 8.2k or so. Both halves were in 12:52 and 12:04.
I was really surprised with the way I felt on this one. On the first km I felt good but not great, but as the run progressed I felt better and better, the faster I ran the better I felt. I felt the same way as I felt in the November 5k race in Madrid where I ran 23:25, its like you push and push and push, and never get tired, today I felt the same way. Of course it was not a tempo effort in the second half since I pushed a lot, but I felt good and strong the entire way and the last km in 4:35 and the fast finish in 200m give me the confidence that great thing are coming at least in the running world for me.
I had around 4 years that I did not run sub 25 mins in training, so I am very happy about that. The way I am feeling is awesome, I had several years that I did not feel so good. I have not weighed myself recently but I know that my weight loss has to do with that and the way I am eating is helping a ton also. I am basically not eating till stuff, only to feel satisfied, so I feel that after each meal I could sprint as hard as I could without problems, unlike before where I only eat for pleasure and to feel very full. I think I am addicted to good food and if I continue to eat like I am now, I think that my running Will go well, if I start to eat like a pig once again, my running Will get backwards.
Now I am realizing the importance of good nutrition for either, the weight loss and performance. Heck! I am less than a month since I started running normally again after the calf strain. I hope that everything go well. The weather has algo played a big role in the last couple of days with temps in 20-25 Celsius with cool breeze.
This evening is an easy 40-45 min run to recover and absorb the hard training!
On Thursday I ran easy at 6:50 p.m., I was just thinking about running 40-45 mins easy, but brother had planned 65 mins since He is running the Valencia Half marathon on October 27th. We started together, but by the 2nd km He built a gap on me, I was just running easy so I stayed at my effort /pace. I ran by the running path in the Turia, got till 23:31, turned around and finished the run in 46:07, so almost did a 1 min negative Split, running at the same effort. Training is getting interesting. I tracked 4 kms in 6:07,6:11,6:05,6:03, all felt pretty easy and relaxed. That morning I did 4 sets of 15 push ups. Doing push ups about 1 time per week, but as I have said I need it to do it often. I think those have helped with my improvement. Felt good, good weather. My brother completed his 65 min run feeling pretty good also.
On Friday, I did not have anything hard planned, and as I was running errands since the morning (cooking, attending an interview past 4:40 p.m.) I thought that the run for today would be easy. When I was on my way to the Turia at 6:30 p.m., I decided that I would do something hard since my last workout was on Monday and I felt good, so felt recovered.
When I was warming up 1 mile or so, I decided to do a 5k tempo, but I had the sub 26 mins in the back of my mind, since the last time I did 26:05, I could have run sub 26 mins of course, but a tempo run is a tempo run, not a time trial, but today for some reason I wanted to run sub 26 mins.
So the " tempo" started and I crossed the 1st km in 5:11 feeling good, if I wanted to run sub 26 mins I could not afford to slow down any more, so I tried to maintain the same effort/pace, even increase it a bit, 2nd km came in 5:08 (10:19), ok I said I feel good and the splits are getting faster, I know I can run sub 26 mins without feeling like a race or time trial, I kept the effort going and crossed the half in 12:52, right where I wanted to be, at that time I knew that the sub 26 mins was secure, given how good I was feeling and how "easy" the pace felt. After the turned around, a guy was a bit ahead of me, but I was following my pace and I gradually caught him , crossed the 3k in 5:04 (15:23), then We were running head to head, but as I said I was running and my pace and He increased effort and pace when I passed him, so We were running side by side for almost 1 km, just before the 4k mark for me He had built a gap of around 10m and I crossed the 4th km in 4:58 (20:21), at that time I did the math and was planning to do the 5k in 25:20 or so ( my brother`s last tempo was 25:16), with 1k to go, I Increased the pace a bit as I was feeling good, caught the guy again with 500m to go, but this time I was to finish my run, so I would not let this guy to get ahead of me again, I passed and never saw him again, with 400m to go I really put the hammer down and was feeling pretty good, even accelerated more with 200m to go, kissed the sky and was punching like a sign of victory just before finishing in 24:56 (Last km in 4:35), last 200m in 47 seconds, when I saw 24:09 with 200m to go, i really raced the watch at that point since I knew that if I accelerated I would get sub 25 mins. Caught my breath for 1 min or so, before starting the cooldown mile. So did around 47 mins in 8.2k or so. Both halves were in 12:52 and 12:04.
I was really surprised with the way I felt on this one. On the first km I felt good but not great, but as the run progressed I felt better and better, the faster I ran the better I felt. I felt the same way as I felt in the November 5k race in Madrid where I ran 23:25, its like you push and push and push, and never get tired, today I felt the same way. Of course it was not a tempo effort in the second half since I pushed a lot, but I felt good and strong the entire way and the last km in 4:35 and the fast finish in 200m give me the confidence that great thing are coming at least in the running world for me.
I had around 4 years that I did not run sub 25 mins in training, so I am very happy about that. The way I am feeling is awesome, I had several years that I did not feel so good. I have not weighed myself recently but I know that my weight loss has to do with that and the way I am eating is helping a ton also. I am basically not eating till stuff, only to feel satisfied, so I feel that after each meal I could sprint as hard as I could without problems, unlike before where I only eat for pleasure and to feel very full. I think I am addicted to good food and if I continue to eat like I am now, I think that my running Will go well, if I start to eat like a pig once again, my running Will get backwards.
Now I am realizing the importance of good nutrition for either, the weight loss and performance. Heck! I am less than a month since I started running normally again after the calf strain. I hope that everything go well. The weather has algo played a big role in the last couple of days with temps in 20-25 Celsius with cool breeze.
This evening is an easy 40-45 min run to recover and absorb the hard training!
martes, 25 de septiembre de 2018
Easy recovery run with my brother
Today I ran at 6:50 p.m. again in the Turia park with my brother, since We did a hard workout yesterday, today it was time for recovery.
We did only 35 mins today, We ran till the watch says 18:00, then turned around and finished in 35:42. Took the run real easy, and We were running really slow, but it was all about recovery. The weather was pretty good, cloudy and it was around 20 degress Celsius according to the screen in the streets. I felt pretty good and kept the effort easy, just chatting and talking with my brother.
Tomorrow I ll take the day off, I have been running since last Wednesday, so its time to rest.
Very happy with the way I am feeling and with the way I am absorbing training. The calf is behaving pretty well, I can run without limping, I hope that stuff does not come back, it sucks to be injured.
Have a great Tuesday and Wednesday!
We did only 35 mins today, We ran till the watch says 18:00, then turned around and finished in 35:42. Took the run real easy, and We were running really slow, but it was all about recovery. The weather was pretty good, cloudy and it was around 20 degress Celsius according to the screen in the streets. I felt pretty good and kept the effort easy, just chatting and talking with my brother.
Tomorrow I ll take the day off, I have been running since last Wednesday, so its time to rest.
Very happy with the way I am feeling and with the way I am absorbing training. The calf is behaving pretty well, I can run without limping, I hope that stuff does not come back, it sucks to be injured.
Have a great Tuesday and Wednesday!
Yesterday`s 8k Tempo Run with my brother
Yesterday I ran in the evening at 6:50 p.m. with my brother, and the plan for me was to run easy, but in the afternoon He wrote me that He wanted to do a 8k tempo run at 5:30/km pace and He needed help with the pacing. I told him that I just did a tempo run on Friday and needed another easy day. Howerver, when We met in the Turia Park, I tried to convince him so that instead of 8k, would be 7k. He did not change his mind and at the end I felt recovered since I have been running easy for 2 days in a row, I would try to do at least 6k at 5:30 per km.
We warmed up 8:52 mins (1.2k) according to Danilo`s GPS. We were basically jogging and talking about the plans and running in general. Just before the start I felt good but a bit unconfident because of the 8k, I am not even running 8k at an easy pace, How in the world I would do 8k at 5:30 per km pace, but I gave it a try and I would at least should get to the 6k, the last 2k were a doubt.
Anyway, We started and I started ahead till about the mile,then Danilo took the lead and I again took the lead in the 2.5k till the 4k, in the turn around, as soon as We turned around He passed me and built a gap, at that time I was running by my watch and was trying to maintain pace, We were running well faster tan goal pace and that eased me, I was feeling pretty good till the 6k, the last 2k I found them a bit long, but I could hold pace with relatively ease, We had to blow up badly in order to not accomplish the goal.
I passed Danilo with 100m to go and I finished first and finished feeling pretty good, tired, but very strong and We I did a negative Split of 34 segs to finish in 43:06, the goal was 44 mins (5:30 per km).
The splits were 5:32, 5:26 (10:58), 5:26 (16:24), 5:26 (21:50), 5:21 (27:11), 5:21 (32:32), 5:23 (37:55). 5:11 (43:06). We did 10 mins cool down. We did more than 10k, maybe 10.4-10.5k in 64-65 mins. This is the longest run that I have done in over a year, but of course its more funny to do it running faster (time just fly by)
As We can see in the splits the only Split above goal pace was the first one and I felt very confortable. In the 3k and 4k there were a lot of short Rolling hills that I thought would affect our pace, but they did not, since We turned around We started running faster at the same effort. However, I think that I carried away in the last km, pushed more than neccesary and I should have kept the same effort given the purpose of the workout. I did the last 5k in 26:42 and the average pace for 5k was 26:56, so my endurance is not so bad, eventhough I am not doing long runs, I could hold my endurance and even negative Split. Sometimes you just have to trust the muscle memory ( this was an easy run pace 10 years ago) and go with the Flow.
Weather was around 27 Celsius with 60% humidity, I felt good in these temperaturas and felt good to serve as a training partner to my brother, He wants to hold this same pace for a half marathon in a month, We Will see if He can do it.
Now easy runs till Friday were I might do another 5k tempo run or faster repeats, however, I dont want to forcé the stride, once I start increasing the pouning the calf start to bother me. Today in the first meters of the tempo, I thought that I had to cut the run short due to calf problems, but once it warmed up good the bothering dissapeared!!
This evening I Will a short run of 35 mins
Have a great Tuesday
We warmed up 8:52 mins (1.2k) according to Danilo`s GPS. We were basically jogging and talking about the plans and running in general. Just before the start I felt good but a bit unconfident because of the 8k, I am not even running 8k at an easy pace, How in the world I would do 8k at 5:30 per km pace, but I gave it a try and I would at least should get to the 6k, the last 2k were a doubt.
Anyway, We started and I started ahead till about the mile,then Danilo took the lead and I again took the lead in the 2.5k till the 4k, in the turn around, as soon as We turned around He passed me and built a gap, at that time I was running by my watch and was trying to maintain pace, We were running well faster tan goal pace and that eased me, I was feeling pretty good till the 6k, the last 2k I found them a bit long, but I could hold pace with relatively ease, We had to blow up badly in order to not accomplish the goal.
I passed Danilo with 100m to go and I finished first and finished feeling pretty good, tired, but very strong and We I did a negative Split of 34 segs to finish in 43:06, the goal was 44 mins (5:30 per km).
The splits were 5:32, 5:26 (10:58), 5:26 (16:24), 5:26 (21:50), 5:21 (27:11), 5:21 (32:32), 5:23 (37:55). 5:11 (43:06). We did 10 mins cool down. We did more than 10k, maybe 10.4-10.5k in 64-65 mins. This is the longest run that I have done in over a year, but of course its more funny to do it running faster (time just fly by)
As We can see in the splits the only Split above goal pace was the first one and I felt very confortable. In the 3k and 4k there were a lot of short Rolling hills that I thought would affect our pace, but they did not, since We turned around We started running faster at the same effort. However, I think that I carried away in the last km, pushed more than neccesary and I should have kept the same effort given the purpose of the workout. I did the last 5k in 26:42 and the average pace for 5k was 26:56, so my endurance is not so bad, eventhough I am not doing long runs, I could hold my endurance and even negative Split. Sometimes you just have to trust the muscle memory ( this was an easy run pace 10 years ago) and go with the Flow.
Weather was around 27 Celsius with 60% humidity, I felt good in these temperaturas and felt good to serve as a training partner to my brother, He wants to hold this same pace for a half marathon in a month, We Will see if He can do it.
Now easy runs till Friday were I might do another 5k tempo run or faster repeats, however, I dont want to forcé the stride, once I start increasing the pouning the calf start to bother me. Today in the first meters of the tempo, I thought that I had to cut the run short due to calf problems, but once it warmed up good the bothering dissapeared!!
This evening I Will a short run of 35 mins
Have a great Tuesday
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