Yesterday I took the day off.
Today at 12:30 p.m. I headed out to do my bread and butter route, but today the weather was in 9 degrees, so I wore a long sleeve t shirt and my hat. For me today`s was much more pleasant tan on Wednesday. I kept the effort pretty easy, and in the halfway point the crowd was big, these days I think are not good idea to run at that time of the day, too much people around and it was somewhat unconfortable, because you have to Dodge kids, people, etc. I ll try to run earlier tomorrow!
I did the extra meters that I am doing lately, so my total time I guess it was 40-41 mins, and I felt pretty good and recovered.
Have a Great Friday!
viernes, 30 de marzo de 2018
miércoles, 28 de marzo de 2018
Easy recovery run in the heat
Today I headed out at 12:30 p.m. to do my run, but today the weather was at 18 Celsius with the sun shining hard. I wore my hat, but no windbreaker, just my t shirt. I have to take off my hat before the 1/2 mile mark, it was so hot.
I did my bread and butter route and the extra distance that I have been doing lately, so I did around 40-41 mins. I felt good, but I must confess that the sun and "heat" really caught me off guard. I cannot imagine how it will feel when the weather ramp up to 30+ Celsius.
However, you have to train no matter the conditions, and I am willing to do so. Felt good at the end though!
Have a great Humpday!
I did my bread and butter route and the extra distance that I have been doing lately, so I did around 40-41 mins. I felt good, but I must confess that the sun and "heat" really caught me off guard. I cannot imagine how it will feel when the weather ramp up to 30+ Celsius.
However, you have to train no matter the conditions, and I am willing to do so. Felt good at the end though!
Have a great Humpday!
martes, 27 de marzo de 2018
Aerobic Threshold run
Today I am very sore from the Padel game yesterday, but once I started running I felt just fine. The soreness is in the glutes, hams, etc. I headed out for my run at 12:30 p.m.
As I have been running very easy for the past days, a faster effort was in order today. The plan was to run faster tan my normal easy pace, but without going over the edge, I mean the effort was easy, but the cadence faster tan the last couple of days.
When I carried away and accelerated too much I slowed down a bit and kept under control. That was the history of today`s run. I felt good, but the only time that I struggled was after the big hill, but after a couple of mins I felt pretty good again.
The distance was my bread and butter route, but without the extra meters that I have been doing for the last couple of days. I felt good and easy days are in order since I have to take things easy. I want to run some fast intervals on Sunday or so to get back into the swing of things. Around 33-34 mins total, no watch!
The weather was in 16 Celsius, its time to leave the windbreaker at home, the sun is shining and its starting to heat up!
Have a great Tuesday!-
As I have been running very easy for the past days, a faster effort was in order today. The plan was to run faster tan my normal easy pace, but without going over the edge, I mean the effort was easy, but the cadence faster tan the last couple of days.
When I carried away and accelerated too much I slowed down a bit and kept under control. That was the history of today`s run. I felt good, but the only time that I struggled was after the big hill, but after a couple of mins I felt pretty good again.
The distance was my bread and butter route, but without the extra meters that I have been doing for the last couple of days. I felt good and easy days are in order since I have to take things easy. I want to run some fast intervals on Sunday or so to get back into the swing of things. Around 33-34 mins total, no watch!
The weather was in 16 Celsius, its time to leave the windbreaker at home, the sun is shining and its starting to heat up!
Have a great Tuesday!-
lunes, 26 de marzo de 2018
Ramping up
On Sunday I headed out to run at 12:30 p.m. at a very easy pace, wanted to be in the aerobic zone, and I wanted to run longer tan normal, so I kept the effort easy for the most part. The day was great, no wind to speak of and a very sunny day. Did not wear my watch and total time was around 40-41 mins, after my normal route ,got to ciudad universitaria and got back to Moncloa to add a few mins to my normal run. Felt good and easy.
5 runs for the week and feeling almost recovered from Thursday tempo.
Today I ran pretty much at the same time, at the same effort and the same distance as yesterday. Did not wear a watch and kept things easy. 40-41 mins total, need to get that watch fixed.
At 4:30 p.m I played 2 hours of Padel which is like tennis, that is the first time that I play that and I think I did well, lost like 3 games and won like 10, my serve was what saved me. I am tired now!
Have a great Monday!
5 runs for the week and feeling almost recovered from Thursday tempo.
Today I ran pretty much at the same time, at the same effort and the same distance as yesterday. Did not wear a watch and kept things easy. 40-41 mins total, need to get that watch fixed.
At 4:30 p.m I played 2 hours of Padel which is like tennis, that is the first time that I play that and I think I did well, lost like 3 games and won like 10, my serve was what saved me. I am tired now!
Have a great Monday!
sábado, 24 de marzo de 2018
Windy recovery run
Yesterday I took the day off. I decided to run 5 times this week, so it was better to rest and run on the weekend. I was sore yesterday and I am sore today. It seems that that tempo run from Thursday payed off and it was harder tan I think.
Today I headed out to run at 12:30 p.m. and started at a very easy pace since I was tired. Kept the effort easy, the wind was crazy. Had not run with that wind before and it was somewhat unconfortable. I was running easy till a group of Germans or americans, not sure, maybe a mix of the two, the majority were female and they passed me and I stayed at my pace, but We met again in the intersection, and I decided to run with 2 of them, in fact, I ran the big hill with them. They were talking easy, other group went ahead. After We got to the top of the hill I told them " You are in good shape", they laughed and I said good bye, then I continued running at my easy pace. I should not have run with them, but the competitive juice caught me up, yea I know, Inmature!
I am getting the flu, but only congestion, I hope it does not go any further! Did my bread and butter route, ran 1k or so with those girls/guys. Around 36 mins total time, no watch!!
Happy Saturday!
Today I headed out to run at 12:30 p.m. and started at a very easy pace since I was tired. Kept the effort easy, the wind was crazy. Had not run with that wind before and it was somewhat unconfortable. I was running easy till a group of Germans or americans, not sure, maybe a mix of the two, the majority were female and they passed me and I stayed at my pace, but We met again in the intersection, and I decided to run with 2 of them, in fact, I ran the big hill with them. They were talking easy, other group went ahead. After We got to the top of the hill I told them " You are in good shape", they laughed and I said good bye, then I continued running at my easy pace. I should not have run with them, but the competitive juice caught me up, yea I know, Inmature!
I am getting the flu, but only congestion, I hope it does not go any further! Did my bread and butter route, ran 1k or so with those girls/guys. Around 36 mins total time, no watch!!
Happy Saturday!
viernes, 23 de marzo de 2018
Tempo run
On Wednesday I ran at 9:30 a.m. because I was going to attend later at work today. I did my bread and butter route at an easy effort, on the way back I wanted to do 5-8 strides, but I could only manage 2 because I had stomach problems. I felt good but on the first one I felt like a truck, the motto might be true," if you dont use it, you lose it", I mean if you dont run fast in training, it will be difficult to run fast on practice. Finished feeling good, no watch, but around 34-35 mins.
Yesterday I wanted to take the day off, but one of my roomates called Erick (who exercise in the gym often and run once in a while) was going out to run at invited me to join me, I did not hesitate since I was kind of bored here. I knew that yesterday`s run was going to be hard because in the past He had told me that he had run 45 mins in the 8k in training, I train much slower tan that these days.
I set the starting pace, dont know if it was the competitive juice, but I started faster tan I should, I was certainly was running much faster tan normal, and He looked confortable the whole way, I did not have a watch, but He was carrying the cellphone and He took the time. In the final km, I was spent and felt lactic acid in my legs, I was not running all out of course, but for an easy run it was too hard, so it was kind of a tempo run. I was surprised when He showed me the cellphone with around 150m to go and it said 28:48, around 3-4 mins faster tan my normal time in that route. I finished tired and todas my legs are a bit sore, so certainly not an easy run.
He kept on and did 1 more mile and later He said to me that He could go faster, and that He normally runs at that pace when He runs. I was kind of surprised and it would be interesting to run with him in a race.
I did my normal distance in around 32 mins or so. Certainly dont know, but accordint to his cellphone We ran at 8:34 per mile pace, heck , that was an easy run years back. A lot of work to do!! I enjoyed this run and later encouraged my roommate to enter a few races since He has got a lot of fitness and as I can see natural talent eventhough He is not that lean.
On Tuesday and yesterday I had presentations at college and I ran both days, I had not done that here, I think it worked since I was Kind of relaxed in both of them and did well. In the past I did not run due to the preparation of them and took to much pressure. This time I just relaxed and ran normal, if th presentation went bad, then at least I had my run gotten in.
Have a great end of week! I am in college break till April 3rd.
Yesterday I wanted to take the day off, but one of my roomates called Erick (who exercise in the gym often and run once in a while) was going out to run at invited me to join me, I did not hesitate since I was kind of bored here. I knew that yesterday`s run was going to be hard because in the past He had told me that he had run 45 mins in the 8k in training, I train much slower tan that these days.
I set the starting pace, dont know if it was the competitive juice, but I started faster tan I should, I was certainly was running much faster tan normal, and He looked confortable the whole way, I did not have a watch, but He was carrying the cellphone and He took the time. In the final km, I was spent and felt lactic acid in my legs, I was not running all out of course, but for an easy run it was too hard, so it was kind of a tempo run. I was surprised when He showed me the cellphone with around 150m to go and it said 28:48, around 3-4 mins faster tan my normal time in that route. I finished tired and todas my legs are a bit sore, so certainly not an easy run.
He kept on and did 1 more mile and later He said to me that He could go faster, and that He normally runs at that pace when He runs. I was kind of surprised and it would be interesting to run with him in a race.
I did my normal distance in around 32 mins or so. Certainly dont know, but accordint to his cellphone We ran at 8:34 per mile pace, heck , that was an easy run years back. A lot of work to do!! I enjoyed this run and later encouraged my roommate to enter a few races since He has got a lot of fitness and as I can see natural talent eventhough He is not that lean.
On Tuesday and yesterday I had presentations at college and I ran both days, I had not done that here, I think it worked since I was Kind of relaxed in both of them and did well. In the past I did not run due to the preparation of them and took to much pressure. This time I just relaxed and ran normal, if th presentation went bad, then at least I had my run gotten in.
Have a great end of week! I am in college break till April 3rd.
martes, 20 de marzo de 2018
Zapping the zero
I did not run yesterday, because I got from Valencia at 8 a.m. to the residence, so I got drunk there and walked for 15 hours or so. I was going to run yesterday but I was tired and decided to rest.
Today I ran at 9:15 a.m. because I had to be at work at 11:00 a.m. I did my bread and butter route at 2 degrees temps. Wore my wind breaker and hat, no gloves, no need for gloves when you wear the wind breaker.
Today I felt good, but my mind was wandering, it was like if I was in another world, not in the task at hand. Anyway, got my run done and finished feeling good. No watch, but around 35 mins.
Have a great start to the week!
Today I ran at 9:15 a.m. because I had to be at work at 11:00 a.m. I did my bread and butter route at 2 degrees temps. Wore my wind breaker and hat, no gloves, no need for gloves when you wear the wind breaker.
Today I felt good, but my mind was wandering, it was like if I was in another world, not in the task at hand. Anyway, got my run done and finished feeling good. No watch, but around 35 mins.
Have a great start to the week!
sábado, 17 de marzo de 2018
Capping off the week
Today as I said in my previous post I ran at 12:30 p.m., the rain had stopped and the sun was starting to show off. I did my bread and butter route and it was cold. I think it was snowing slighlty pre run. Once I warmed up, felt pretty good.
Lately, I am feeling pretty good on my runs, I am eating a lot and I am eating more fruits and veggies, eating breakfast everyday so I no longer go too hungry to my runs, as opposed as when I was in the Dominican Republic that sometimes in my night runs I was starving, but I ran pretty well on those days sometimes. Ah I forgot, I am drinking more beer also, and its a good fuel :) . did around 34-35 mins total time today as when I felt good I sped up a bit.
This week I ran 5 times and that was the planned. Felt pretty good and healthy. Tomorrow off to Valencia to las fallas, I ll probably drink way too much beer! but I ll try to control myself and enjoy the party.
Have a great rest of the week!
Lately, I am feeling pretty good on my runs, I am eating a lot and I am eating more fruits and veggies, eating breakfast everyday so I no longer go too hungry to my runs, as opposed as when I was in the Dominican Republic that sometimes in my night runs I was starving, but I ran pretty well on those days sometimes. Ah I forgot, I am drinking more beer also, and its a good fuel :) . did around 34-35 mins total time today as when I felt good I sped up a bit.
This week I ran 5 times and that was the planned. Felt pretty good and healthy. Tomorrow off to Valencia to las fallas, I ll probably drink way too much beer! but I ll try to control myself and enjoy the party.
Have a great rest of the week!
Discipline: Night run
Today I have to run at 10:00 p.m. I think this is the latest I have run in my life. The reason was that I was going to run at 10-11 a.m., because I thought I was not going to work, but when I checked my WhatsApp at 10 a.m. the boss that we had to be there at 11 a.m., so I could not run at the planned time. I really wanted to run because on Sunday I will be in Valencia in las fallas, so I wont be able to run there. I ll be back on Monday, but We are not going to sleep, I ll see my brother but I ll travel with a group of Friends from the Master class. That was the reason I ran at that time of the night, just 1 hour after dinner, the dinner was pasta and fish with potatoes, I tried not get myself full, so I digested dinner fast.
I went out and did my bread and butter route, I only see a runner outside, there was mostly the solitude and me. I felt really good, better tan expected. The fist 8 mins were a bit unconfortable, but when I warmed up, I felt great. That is one of the advantage of living here, you can run anytime without problems.
Did around 35-36 mins feeling pretty good. It was cold outside.
Today I ll run in a couple of hours, its raining so probably I ll get myself wet!
I went out and did my bread and butter route, I only see a runner outside, there was mostly the solitude and me. I felt really good, better tan expected. The fist 8 mins were a bit unconfortable, but when I warmed up, I felt great. That is one of the advantage of living here, you can run anytime without problems.
Did around 35-36 mins feeling pretty good. It was cold outside.
Today I ll run in a couple of hours, its raining so probably I ll get myself wet!
jueves, 15 de marzo de 2018
Weather getting better
Today I ran at 8:20 a.m.less tan an hour after eating breakfast, but I have to work and the room is gonna be cleaned so I wanted to get things done before that. The weather is getting better, no rain and the sun is shining. I went out and did my bread and butter route, the first 10 mins my hands were very cold, but after that time I warmed up and felt pretty good. Wore my wind breaker and my hat.The stomach behave and had a good run. I love how good I feel at the end of my run, its like a drug.
Time was around 35-36 mins as I kept the effort easy. Tomorrow I ll rest and will ramp up in the weekend.
Have a great day!
Time was around 35-36 mins as I kept the effort easy. Tomorrow I ll rest and will ramp up in the weekend.
Have a great day!
miércoles, 14 de marzo de 2018
Rainy morning run
Yesterday I took the day off.
Today I ran at 8:30 a.m. because I have to go to the internship and in the afternoon to classes. I went out with the rain pouring, luckily it was not hard. I did my bread and butter route and it was cold so I wore my windbreaker and mty hat, since I bought the windbreaker I dont need gloves, but I guess that with with lower temps I need both.
Honestly I dont like to run in the rain here in Madrid, the sidewalks get very slippery and my shoes get soaked. However, you gotta do what you gotta do, when you are eating a lot you dont care if its raining, so no excuses.
I felt good for the most part, a bit full from breakfast, but managed pretty well. Felt pretty good at the end and kept the effort easy. No watch, but around 35-36 mins.
Have a great Humpday!
Today I ran at 8:30 a.m. because I have to go to the internship and in the afternoon to classes. I went out with the rain pouring, luckily it was not hard. I did my bread and butter route and it was cold so I wore my windbreaker and mty hat, since I bought the windbreaker I dont need gloves, but I guess that with with lower temps I need both.
Honestly I dont like to run in the rain here in Madrid, the sidewalks get very slippery and my shoes get soaked. However, you gotta do what you gotta do, when you are eating a lot you dont care if its raining, so no excuses.
I felt good for the most part, a bit full from breakfast, but managed pretty well. Felt pretty good at the end and kept the effort easy. No watch, but around 35-36 mins.
Have a great Humpday!
lunes, 12 de marzo de 2018
Finishing a good week and Zapping the zero
On Friday I took the day off since I had since previous Friday in a row.
On Saturday I ran at 5:30 p.m. and it started raining within 8 or so mins after starting, I was there and I was not stopping because of the rain, then shortly after it stopped and I could finish up my run well. I did my normal bread and butter route and felt pretty good. Around 35 mins.
Sunday I ran at 12:30 p.m., it was very sunny and a great day to run. I did my bread and butter route and accelerated when I felt good. I am feeling pretty good these days. Weather was around 10-12 degrees. Around 34 mins, since I sped up at times. No idea really of time.
I finished the week with 6 runs. I dont remember the last time that I ran 6 times, but it was more than a year ago.
I like that consistency.
Today I ran at 5:40 p.m. since I did not have clases, I felt tired at the beginning, but after the 10 mins mark I felt awesome. The pace was really good but keeping the effort easy. Just before finishing I decided that I would add around 5-6 mins to my run. After crossing by the residence, I decided to go to the University city ( ciudad universitaria) that is not far from where I live, it took me around 3 mins to go and 3 mins to return. That is an estimate since I am not wearing a watch, but at least I ran some more and I ll do it pretty frecuently. Total I did 40-42 mins. Its time to ramp up a bit!
Have a great start to the week!
On Saturday I ran at 5:30 p.m. and it started raining within 8 or so mins after starting, I was there and I was not stopping because of the rain, then shortly after it stopped and I could finish up my run well. I did my normal bread and butter route and felt pretty good. Around 35 mins.
Sunday I ran at 12:30 p.m., it was very sunny and a great day to run. I did my bread and butter route and accelerated when I felt good. I am feeling pretty good these days. Weather was around 10-12 degrees. Around 34 mins, since I sped up at times. No idea really of time.
I finished the week with 6 runs. I dont remember the last time that I ran 6 times, but it was more than a year ago.
I like that consistency.
Today I ran at 5:40 p.m. since I did not have clases, I felt tired at the beginning, but after the 10 mins mark I felt awesome. The pace was really good but keeping the effort easy. Just before finishing I decided that I would add around 5-6 mins to my run. After crossing by the residence, I decided to go to the University city ( ciudad universitaria) that is not far from where I live, it took me around 3 mins to go and 3 mins to return. That is an estimate since I am not wearing a watch, but at least I ran some more and I ll do it pretty frecuently. Total I did 40-42 mins. Its time to ramp up a bit!
Have a great start to the week!
jueves, 8 de marzo de 2018
Beer me
Yesterday I did my bread and butter route at 8:40 a.m and I started sore and easy, but once I warmed up felt pretty good and in the second half I incorporated 8 strides, fast but very controlled. I felt good after these and felt pretty good after my run in general.
Today I did not have to attend the internship, so I did my run at 11:30 a.m. Last night I drank a lot of beer at least for me, but I think that helped my run because I felt pretty good. I drank a liter before going out and then in the bar I downed 2 pints, felt good:) I have been drinking beer 5 days of the last 7 days, I think its a record for me and I have to stop it and leave it for the weekends, I am liking the beer so much, so I do better leave it for the weekends.
Today as I said I ran at 11:30 a.m. with one of my roommates. I thought He was going to follow my easy pace at least till the halfway, but just after the 600-700m mark I had built a gap and that gap just got bigger and that was it, ran on my own till the end of the run. I have to admit that I ran faster today tan normal because I felt pretty good and that beer fueled me a lot, of course before the run I had to take care of business because the beer accelerate my stomach, if you know what I mean. I think I did 34 mins today for my bread and butter route.
I have been running since Friday, so 7 days in a row, I better rest tomorrow and tackle again on the weekend! Cheers!
Have a great Thursday!
Today I did not have to attend the internship, so I did my run at 11:30 a.m. Last night I drank a lot of beer at least for me, but I think that helped my run because I felt pretty good. I drank a liter before going out and then in the bar I downed 2 pints, felt good:) I have been drinking beer 5 days of the last 7 days, I think its a record for me and I have to stop it and leave it for the weekends, I am liking the beer so much, so I do better leave it for the weekends.
Today as I said I ran at 11:30 a.m. with one of my roommates. I thought He was going to follow my easy pace at least till the halfway, but just after the 600-700m mark I had built a gap and that gap just got bigger and that was it, ran on my own till the end of the run. I have to admit that I ran faster today tan normal because I felt pretty good and that beer fueled me a lot, of course before the run I had to take care of business because the beer accelerate my stomach, if you know what I mean. I think I did 34 mins today for my bread and butter route.
I have been running since Friday, so 7 days in a row, I better rest tomorrow and tackle again on the weekend! Cheers!
Have a great Thursday!
martes, 6 de marzo de 2018
Sore
Today I was sore from the gym work yesterday, but I went out to do my run at 8:40 a.m. just before work, I did my bread and butter route and I started very sore and sluggish. Once I warmed up I felt good and I felt great in the last 3rd of the run. I wore only my hat today and a long sleeve t shirt. We will see if I can run tomorrow, if not, I ll take a rest day. Around 35 mins, no watch.
Have a great Tuesday!
Have a great Tuesday!
lunes, 5 de marzo de 2018
Catching up
I had to rest on Tuesday, Wednesday and Thursday of last week because of the rain. I decided to rest because the conditions were not the most appropiate and its better to lose a day tan to lose a week because I fall down.
I was back on Friday and did my bread and butter route, and started raining at the end, but I felt just fine. Around 36 mins total. I was out at 8:40 a.m.
On Saturday I ran in the evening at 5:30 p.m. did my bread and butter route, but it was not that confortable because basically poured rain the whole run, but I got things done and finished feeling good. Around 36 mins.
Sunday I ran at 12:30 p,m, and it was sunny and after I had one mile, wanted to take off the shirt, I was hot, I did my bread and butter route and felt pretty good. Finally no rain.
4 runs for the week. The goal was 5, but the rain screw things up. Life happens, but at least I could savage what could have turned into a disaster.
On Monday I had no clases nor internship, so I headed to the gym at 9:10 a.m., did one hour of gym work, bíceps and back. This is the first time I go to the gym since December, so I need to take things easy. Did deadlifts with 40 kgs, barbell rows with 30 kgs, tried the pull ups, but could not do one rep so I tried to hang as long as I could, then I did dumbell curls for the bíceps with 8 kgs
I felt good, right away I put my running sneakers and my hat and my wind breaker and headed to do my run at 10:15 a.m. the first 5-10 mins were a struggle because my heart rate was elevated,but once I warmed and it was quick, I felt awesome and I think I understand why I did 23 mins in the 5k in November. Its because the gym accelerate the heart as if you were doing hight intensity training. I felt awesome today on my run, I even push a bit in the big uphill. I ll try to continue the gym going. For a man is very important to be strong, but the iternship take place in the morning, but I ll try to do my workouts even Saturdays to Mondays. I did my bread and butter route and felt awesome.
I am still running watchless, since I have not repaired it yet!
Have a great start to the week!
I was back on Friday and did my bread and butter route, and started raining at the end, but I felt just fine. Around 36 mins total. I was out at 8:40 a.m.
On Saturday I ran in the evening at 5:30 p.m. did my bread and butter route, but it was not that confortable because basically poured rain the whole run, but I got things done and finished feeling good. Around 36 mins.
Sunday I ran at 12:30 p,m, and it was sunny and after I had one mile, wanted to take off the shirt, I was hot, I did my bread and butter route and felt pretty good. Finally no rain.
4 runs for the week. The goal was 5, but the rain screw things up. Life happens, but at least I could savage what could have turned into a disaster.
On Monday I had no clases nor internship, so I headed to the gym at 9:10 a.m., did one hour of gym work, bíceps and back. This is the first time I go to the gym since December, so I need to take things easy. Did deadlifts with 40 kgs, barbell rows with 30 kgs, tried the pull ups, but could not do one rep so I tried to hang as long as I could, then I did dumbell curls for the bíceps with 8 kgs
I felt good, right away I put my running sneakers and my hat and my wind breaker and headed to do my run at 10:15 a.m. the first 5-10 mins were a struggle because my heart rate was elevated,but once I warmed and it was quick, I felt awesome and I think I understand why I did 23 mins in the 5k in November. Its because the gym accelerate the heart as if you were doing hight intensity training. I felt awesome today on my run, I even push a bit in the big uphill. I ll try to continue the gym going. For a man is very important to be strong, but the iternship take place in the morning, but I ll try to do my workouts even Saturdays to Mondays. I did my bread and butter route and felt awesome.
I am still running watchless, since I have not repaired it yet!
Have a great start to the week!
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