miércoles, 30 de mayo de 2018

Carry on Regardless

We lost a great friend, but She would want us to continue with our lives happy and with the same passion that She lived her, We have to carry on regardless.

I ran with my brother on Sunday in Valencia and after the bad news, We dedicated our to run to her. We supposed to run easy, but We did a tempo run, I kept the pace controlled, but at the end I was working, but not even close to 100%.

I did 7k in the Turia Park and the Splits per km were: 5:54,11:43 (5:49),17:29 (5:46),23:14 (5:45), 28:41 (5:27), 33:59 (5:18), 39:00 (5:01).

As you can see I progressed the pace on the second half and I was running a bit faster tan easy pace on the first half. I dont know the exact pace of my easy runs here in Madrid, its around 6:15-6:20 per km if I have to take a guess.

Honestly I felt really good on this progression run and I found the route very convenient, We  had to face a few hills, but they were managable and the one that I have here in Madrid is  longer and harder. I think my training here is decent, eventhough I dont do too much stress workouts.

I got back to Madrid on Monday and I ran at 6:45 p.m., legs felt very tired, not sore, but felt the tiredness when I started running. Kept the effort easy and did my bread and butter route in 43:38, got back here in Guadalupe in 35:20. Felt good, but kept the effort very easy because I was tired.

On Tuesday I had to rest because I was preparing a presentation in class, the day off was planned though!

Today I was back at it and did my run at 11:00 a.m. and did my bread and butter route. Kept the effort easy but as I was recovered the pace was faster and I felt way better tan on Monday, for that reason you have to run by effort.

I only looked at the watch at the end, got back here in Guadalupe in 34:29 and completed the route in 42:24. I was surprised because I was going slower, but generlly I felt pretty good, easy and controlled. Weather was good,a round 13 degrees when I started, but then it heated up.

Have a great Humpday and enjoy life!

RIP Virkin

I dont have words to express how do I feel, We have lost a true friend and one of the best person that I have the pleasure of meeting and to share close moments with her. My family and me are very sad about her loss.

I think her misión was to give birth to her Little child that was born on May 16, eventhough She prepared well to not get pregnant, but life had other plans. She passed away the day of my birthday due to a stroke. She had being hospitilized for 4-5 days, the surgery turned out well, but after a couple of days things got worse.

I feel very helpless about the situation, because I could not say good bye to her, We had a group in WhatsApp, my father, her and myself and She was chatting in the group just before the stroke. I wont forget the moments We share together. On my birthday She was always there, She always said hello in the group and wish me bon appetite before lunch. One of the happiest people I have ever met, even if She had personal problems, She would reflect happiness and a positive vibe.

I still dont believe that We have lost her, I probably truly will feel her absence when I get there and cant share good moments with her anymore.

You will always be in our hearts Virkin, RIP






We do have another angel taking care of us on heaven!

viernes, 25 de mayo de 2018

Rainy run

Today I thought that I would not be running because when I woke up it was raining pretty hard, and the rain just calmed down at 10:30 a.m., I took advantage of that window and got out to do my run.

I headed out at 10:45 a.m. or so, it was pouring very Little, but as I am eating like a pig today, We are going to the pizza all you can eat, so I needed to get tht run in.

I did my bread and butter route, took it easy and never looked at the watch , only at the end. Pressed the Split button when I came back to Guadalupe in 34:52 ( saw it post run), then continued to  complete my run  and I ran 43:05. Felt very relaxed and confortable.

Today I wanted to do some strides, but the roads were very wet so I skip those. Weather was nice and it did not rain at all when I was running.

Now off to the pizzas before clases, that would be interesting.

Tomorrow I travel to Valencia to visit my brother and We will spend our birthday together!!

Cheers!

jueves, 24 de mayo de 2018

Maintainance run with a fast finish

Yesterday I took the day off because I had to prepare a presentation for the Master.

Today I ran at 11:00a .m. and was not motivated at all, but you have to do what you have to do. Surprisingly once I started running I felt very good and the legs felt very fresh, I wanted to run pretty easy, but I felt so good that I have to let my body guide me and I ran a bit faster tan normal, but keeping the effort easy and controlable. Weather was around 20 Celsius, perfect running weather!

I glanced at the watch at the halfway and it read 17:08, then increased pace a bit effort feeling pretty good, got back here to Guadalupe in 33:31, I felt much better than the 33:54, that I did on Tuesday, running is like that. Then I started to do the math in my head, if I do X I ll run sub 41 mins, that is the danger of the watch, but since I dont have nothing to recover from and felt good I went with it, I finished the run in 40:43. Last 500m or so were in 2:12, pushed the pace a lot, but without losing my form, I honestly thought that I can run in 2 mins or less for the last 500m, it seems that I am in bad shape anaerobically. Last segment was in 7:12 or so. When I downed the 8 beers in the night party of this residence,  I ran 40:40 the next morning and felt more controlled than today, so that means that beer is fuel? haha

In the end I felt pretty good, but the last 500m fast really took out my breath, but overall I felt good. Tomorrow easy running with strides and on Saturday I ll go to Valencia to visit my brother , is his birthday, wait a minute, We are twins so its my birthday too :).

We will run together on Sunday and He is planning a tempo run, We will see if I can follow his pace, He is in better shape since He is doing stress workouts.

Have a great Thursday!

martes, 22 de mayo de 2018

Maintainance Run

Today I headed out running before 10 a.m. and started out easy, but as the run progressed I increased pace, never went anaerobic though.

I did my bread and butter route and only looked at the watch when I finished, pressed the Split button when I came back to Guadalupe in 33:54, when I checked that Split t the end I thought that I would cross that segment in 32:xx, because I kind of sped up in the second half and in the big uphill I increased effort also. Anyway, it is what it is, and its just a training run. After I came to Guadalupe I ran the remaining part of the route and finished in 41:16, last segment was in 7:22, I pushed the pace on that segment but not too hard. At the end I thought that I was going faster, but no problema, the run is done.

Weather was good, I did not even checked at the forecast when I went out so no idea of numbers. Another run in the books, very greatful for that!

Have a great Tuesday!

lunes, 21 de mayo de 2018

Easy run in the morning

Today I was not motivated to run, dont know why, but you have to do what you have to do. At 10:00 a.m. I headed out to do my bread and butter route at an easy effort but did 5 strides to turn the legs over. In the first half I was unconfortable because I was still somewhat full of the bacon and eggs that I had for breakfast at 7:20 a.m.

In the second half though I loosened up and felt pretty good . I started to do the strides after the 25 min mark or so, did one before going the big uphill, and did the 2nd in the big uphill, I have to say that when you are turning the legs faster and striding more the uphill its much more manageable, but you still huff and puff when you get to the top, after that I ran easy to recover completely and started the strides again in the last 6 mins of the run.

I did not look at the watch at any point, but as I saw my watch after the run, I came here to Guadalupe in 34:28 and then complete the run 42:11 for my route. In the last 6 mins of the run I did the 3 remaining strides and felt pretty good and smooth on these. My felts felt fresh also.

The weather was at 15 degrees, and I am glad that I did run and did not give in to unmotivation. You can get motivation by taking action.

Have a great start to the week!

domingo, 20 de mayo de 2018

Dawn run: Burning off my gluttony

Today I woke up at 6:40 a.m. had the alarm to goes off at 7:20 a.m. so that I could get my run in, but at 7:10 a.m. I was getting out the door. This is the second time here in Spain that I run so early in the morning.

I ran in a fasted state so to speak, but I was usted to it because all my morning runs in the caribbean were early in the morning fasted. I really liked, I felt pretty good and felt great  the end. You start out very cold and slow, the first turn around point was long mentally, but after that I got into a Groove and felt great.

I never looked at the watch and ran at an easy effort, hit the Split button when I came back to Guadalupe in 35:05, then completed the remaining of the run to finish the run in 43:18. Felt pretty good. Had to wear my wind breaker and hat because it was at 8 celcius at 7:00 a.m., although I warmed up quickly and wanted to take the jacket after the first 10 mins.

Anyway, the run is done and this afternoon I have to work in my final Project with the group. I ran so early because I thought the gathering would much earlier, now We have half of the day lost, Great!

I really liked to run early first thing in the morning like in the old times, it gives you  energy for the day and you feel that you accomplished something important.

5 runs this week, which was the goal. I ll try to keep the running going as always, but We are int he final stretch of the MBA. and in less tan 4 weeks We have to present our final Project,

Have a great Sunday!

Oh, I forgot to explain the Subject of this post, I ate 1 dish of pasta, then ate to hamburgues with fries  and a bit of meat and a bit more pasta. It seems that I have a bad relationship with food, but to look at a hamburguer going to waste, it kills me, that is one of my favorites foods, so I had to make the burguer a favor and eat it. I need to control myself, otherwise I ll get to 300 lbs soon. I am not fatter though, I walk in around 195 pounds or so.

sábado, 19 de mayo de 2018

Easy run

Yesterday I ran with Katherine at 10:00 a.m. I started heavy and tired , but in the second half I felt better and at the end felt pretty good. I saw that Katherine is running strong. Yesterday She could climb the big hill and did 30:20 for her total run. Congrats to her!

The first half was in 17:51, I got to Guadalupe in 35:01, then did the remaining part of the run and did 3 strides in the last 8 mins of the run. Felt good in the strides. Finished the run in 42:55. Weather was good.

Today I rested because I was working on the final Project and got here at 7:30 p.m., Tomorrow I ll run early because I have to work in that again with my group.

Have a great Saturday!

jueves, 17 de mayo de 2018

Easy relaxed run

As I said yesterday, I had to back off on my runs because lately I have been running in no man`s land, not enough hard, but not enough easy either. I mean, I was running controlled and within the easy effort, but I should run easier if I want to run hard in the next day, so today the idea was to run very easy and hold back when I felt the urge to speed up.

 Today at 10:15 a.m.I did my bread and butter route and never looked at the watch during the run, pressed the Split button when I came back to Guadalupe. I came in Guadalupe in 34:57, then did the remaining part of the route and finished in 43:06. I thought that I was going faster, but I really kept the effort pretty easy and felt pretty good the whole run.

I have to do something hard in the next few days. Tomorrow It wont be posible because I am running with Katherine, but I ll throw a few strides to loosen up the legs. Weather was good today, around 15 celcius.

Have a great Thursday!

miércoles, 16 de mayo de 2018

Morning run

I went out running today at 10:10 a.m. or so, I went out to do my route at an easy pace. I am not having the motivation to run fast, but I should. Since I dont have nothing to recover from, I am running faster than I should, because I am finished more tired than I should.

I did not look at the watch, just at the end post run, and took the Split when I came back to Guadalupe. I felt good at times, but at times I felt tired. Luckily, I felt good when I finished. Came to Guadalupe in 33:38, then pushed a bit more until the finish and I finished my bread and butter route in 40:56, I thought that I was going faster at the end, but what can you do!

The weather was good and the run is done. Happy about that! I need to start running easier and running hard days, that way I will improve more of course, I can get in to the habit in no man`s land where I am not running easy nor running hard enough.

Have a great Humpday!

martes, 15 de mayo de 2018

Late Morning Easy Run

Yesterday I take the day off. No reason for it, I just was looking for Jobs in the morning and in the evening I got lazy and ended skipping the run.

Today I ran at 11:45 a.m., and went out to do my bread and butter route. I started feeling pretty good but was not in the mood to run fast, and it was a good decisión because I felt full in my stomach because breakfast today was at 9:00 a.m. because its a public holiday here.

To be honest, I dont like to eat breakfast that late because I often have problems with my stomach during runs eventhough this run was done almost 3 hours after breakfast.

I decided not to look at the watch for the enitre run and only take the Split when I came back here in Guadalupe without looking, then doing the remaining of the run and then check the watch after the run is over. The plan was to keep the effort easy, but I knew that the pace was a tad faster tan normal because I have nothing to recover from, so my legs are fresh.

I felt a bit tired in the last 5 mins, in the last uphill I think my heart rate raised a lot, but when I got to the flats it got even again.

The time for the route was 41:59, so 2 seconds faster tan on Sunday, The Split was 33:56, that was the time that I crossed in Guadalupe. The pace felt very easy, but as I said felt a bit tired int he last part of the run.

Felt very happy after the run, very greatful that I can run and enjoy outdoors! Not everyone has that opportunity!

Have a great Tuesday!

domingo, 13 de mayo de 2018

Easy run to finish up the week

I did not run yesterday. I was working in the final Project so I decided to rest. I am only running 5 times per week so that worked well for me.

Today I ran at 12:15 p.m. or so, was not very motivated because yesterday`s day off basically put myself in the rest/lazyness wagon so I wanted to keep that route, but I had to cut that shit out so I headed out to do my run.

I wanted to run fast, but decided against it and it was a good decisión, because in the second half I felt very tight and tired, low in energy, but I could regroup myself when I was coming here to Guadalupe and felt pretty good to finish up the desired distance and my bread and butter route.

I only looked at the watch when I came back to Gudalupe, basically ran by effort, but as I had nothing to recover from, I knew that I was going faster than normal. I looked at the watch for the first time in 34:14, that was the time that I crossed Guadalupe, I took the Split for the first half and it was 17:09, so I really slowed in the second half because I always do a big negative Split, but as I felt  bad in the second half, I slowed down. Then I decided to finish my run and decided to do 2-3 strides to loosen the legs as they were very tight. I did that, and the final time for my run was 42:01.  I felt really good on the strides, but my form was suffering at times, I need to do my work at that fast pace, I really loosen myself doing those accelerations.

Have a great Sunday! 5 runs this week, which was the goal, no real quality this week, I need to get those in.


viernes, 11 de mayo de 2018

Easy run with a friend

Today I continued with my throat sore, but again, as I did not have problems in other áreas I did run. Today I ran at 10:30 a.m. with my fellow runner friend, Katherine. I ran with her last Friday and ran today again. It seems that its going to be a weekly run as long as We stay here. Its good to run with Company, today I was not motivated to get out the door, but when you run with someone its much easier.

We started out easy, We always start out faster tan my esay pace, but then the pace is controlled by me  lol. I kept the effort easy and when you run with someone the pace feels much easier tan solo, so I think that is an advantage of training solo.

We crossed the halfway point at the same exact time than last week in 17:45, but this time We kept the pace and even took advantage of the downhills on the way back. She did the same route as last week, last time She stopped just before the big uphill in 28:26, this time We crossed in 27:51 and She ran a bit in the uphill then She stopped 30 seconds later, but today I could notice that She was much stronger in the second half. In the first half She seemed tired, but once She warmed up She could do fine. Good job !

After She stopped the tiredness caught of to me, I did not feel too well today, especially in the second half, felt low in energy, but I continued to finish my run nonetheless. I came back in Guadalupe in 34:55, so it was a huge negative Split and the pace was very easy for me eventhough I did not feel optimal. It seems that I am improving. However, I need to include more stress workouts in my Schedule.

In the last 3 mins of my run I incorporated 2 strides because my right shin was starting to bother me, those strides did wonder to my effort, I felt much better when I did them. Finished my run in 42:52.

Felt good at the end and happy to have run! Happy Friday!

jueves, 10 de mayo de 2018

Easy running with Sore throat

Today I woke up with a very sore throat, its rare because yesterday I was feeling pretty good and the day before I was feeling a bit sick. It seems that this sickness came back today. I dont run sick, but I was normal  in other áreas of the body so I went with it and I probably will have to rest one of the days of the weekend due to the final Project.

I went out at 10:40 a.m. and did my bread and butter route. The weather was around 14 Celsius but with a lot of wind, I only wore my long sleeve t shirt, no wind breaker nor hat. I felt good, tired at times, but pretty good at the end.

Halfway was in 17:26 with a very easy effort. Then it seems that I increased the pace a bit unconcious when the youngster passed me like I was walking. I tried to keep my composure and kept my easy effort.  I came back in Guadalupe in 34:11 a bit surprised with the fast Split keeping the easy effort, it seems that I am improving. Then continued with the remaining part of the route and finished my run in 42:19. The weather was pretty good today, bit I think it was not favorable for my sore throat. We will see how I am doing tomorrow.

Feeling good about my consistency and with the way I am feeling.

Have a great Thursday!

miércoles, 9 de mayo de 2018

Catching up

On Sunday as I said I I worked on the final Project so I did not run.

5 runs for the week.  Feeling pretty good

On Monday I ran in the evening at 7:00 p.m. but it was sunny here because here it gets dark at 9 p.m. right now. I think it was hot and I did not feel great. Did not feel horrible either.

I felt like blocked in the middle of the belly , by the diagraphm, but I knew that I would rest on Tuesday and probably on Wednesday. So after I warmed up I pushed a bit the pace, crossed the halfway in 17:00, which is faster tan my easy pace. Then I pushed the second half, but not as hard, just pushed it and took advantage of the downhills and flat terrain, and pushed a bit in the big uphill. Finished my bread and butter route to Guadalupe in 32:28, so the second half was 15:28. I feel good about those times compared to the effort levels, I pushed the pace but was way under control. Then ran a couple of hundred meters more and finished my run in 34:38. Weather was around 25 Celsius.

Tuesday I rested because I was doing clases and studying a presentation so DNR.

Today I had a Job Interview at 10:00 a.m, so I thought I would not be able to run. But as soon as I came back at 11:00 a.m., I got dressed and went out to do my run. The goal today was to run easy and get back to my stress and recovery  thing. Those efforts of a bit harder, but not enough its good when you know you have a couple of rest days, but is not optimal to improve a lot. Each run must have a purpose.

Today the plan was to run easy and I kept the effort very easy, crossed the halfway in 17:29 and got back to Guadalupe in 34:20 basically at the same effort level. Then completed my other part of the route and finished the run in 42:32. The weather was in 20 Celsius this morning. it was a good weather.

Felt good and on the run and very controlled. Tomorrow I ll possibly run easy again, but maybe a tad longer. Happy because I can run and its a gift.

Have a great humpday!

sábado, 5 de mayo de 2018

Beer me

Today I  woke up not feeling my best, because yesterday  I was at a party here in the residence, I downed around 8 beers, but had a good time. I think I can handle beer pretty well, in fact, that is pretty much the only alcohol beverage that I drink. Anyway, I think I exceded myself in  my opinión, for others that is a walk in the park,but for others like me is too much.

I ran today at 11:55 a.m. and I was sure that I was going to feel good because when I drink beer , the day after on my run I feel really good. Today was not exception. As I am probably resting tomorrow due to work on the final Project, no need to run very easy today, since I ran pretty easy yesterday and will rest tomorrow, I decided to push the pace a bit, not a workout nor a stroll either.

I started at my normal pace and progressed my pace gradually especially in the second half of the run. First half was 17:11, then pushed a bit more and took advantage of the downhills before the big uphill , but even the big uphill I felt good and pushed it a bit. Got back to Guadalupe in 33:17, so second half was 16:06 and I felt really controlled and confortable. Then I did the math and wanted to run sub 41 mins in my normal route, so I kept running at the same pace and then pushed a bit more. Finished the run in 40:40.

I felt really good and fresh, those beers might have helped with the fuel, ha. The weather was good , around 13 Celsius, but feel of 19. I wore  only my hat just in case it was too windy , t shirt and no windbreaker.

Have a great Saturday!

viernes, 4 de mayo de 2018

Catching up

Yesterday I headed out to do my run at 10 something am with the weather in 12 celcius or so. Before the run I had planned to run easy, but just before starting I just said to myself, why not do a tempo run? you are pretty much recovered from the longer run that you did on Monday, I said to mayself. This time I wanted to do my tempo run a bit more structured and do the warm up outside of the actual run because I have been pretty much warming up inside of the tempo, this time I wanted to do it as a normal structured workout. I warmed up 8 mins, those are the 8 mins that I do after I come here to Guadalupe, but this time I do them at the beginning to warm up.

The warm up was 8:20 or so and I incorporated a couple of 50m accelerations to loose the legs a bit. Then the run started and I started way faster tan normal because of the warm up. I relaxed as much as I could when I ran down the first big down hill that on the way back its a big uphill. However, when I got to the first intersection and had a time of 8:48, I had to stop because of the traffic. I had forgotten that detail. Other times I had been lucky and casually when I was crossing the Street, the lights were Green for me. This time around it was not the case and I had to stop. Then when the lights changed to Green I started running hard again, but my legs were stiff and my motivation was not the same, I was so focused on the task at hand that stopping was never an option, so at that point I decided to just run easy the rest of the way. After that I continued easy till the halfway poing in 15:31, and I was very surprised, How its  posible that after the first 9 mins I just ran easy and basically at the halfway poing at was running at the pace of my normal tempo runs, so after the halfway I just decided to trow another interval of 7 mins at a very good pace, but still controled.

I did that to salvage something of the workout and it worked pretty well. After those 7 mins I was tired and it was time to climb the big up hill, as son as I climbed the big hill easy, I decided to do one more surge of around 3 mins at a strong pace. Came here in Guadalupe in 30:42, so basically doing cruise intervals I was just 54 seconds off my previous time in the tempo. I have to admit that after the 7 min interval I had to stop for around 30-45 seconds to catch my breath and I stopped the watch. All in all I stressed the system and today I am a bit sore, so I could salvage something. Next time I know that I have to do continous tempos on weekends when the traffic is much more calmed.


Today it was time to do an easy run so I sent  a message to a female fellow runner, the one that I ran last Thursday, Her name is Katherine, We met at 10:15 a.m. sometimes its hard to run solo. We headed out easy (not that easy for her) and did my bread and butter route. This time She ran much longer tan last time. We crossed the halfway point in 17:45,and We hit the 20 min mark I congratulated her, not a lot of people run 20 continuous mins on her second run after years off. She has cross fit and gym experience and have run in the gym. However, I know that if she start trianing seriously She could get far away in the sport.

In the second half She was faltering and I kept encouraging, She decided to stop when We had 28:26, just in the bottom of the bighill. At that time I had been running easy, but as son as I leave the Company I felt tired and the legs were a bit sore from yesterday. Anyway, I finished my normal route in 43:50. Got here in Guadalupe in 35:35, so even Split, eventhough I think We slowed down a lot in the second half.

The weather was at 9 degrees today so these days have been with the hat and windbreaker.

Felt good, but a bit tired and ran with another runner which is a win/ win. I helped her with her training and She helped me to run with Company and to keep the effort easy.

Have a great Friday!

martes, 1 de mayo de 2018

Easy recovery run

Today I headed out at 12:15 p.m. with the same cold as yesterday, so have to wear my hat and my long sleeve shirt. I headed out very easy to complete my run, and I felt tired. Eventhough, the effort yesterday was easy, my body is not used to the distance, for now, the long run for me is a hard workout.

I did my bread and butter route, halfway was 17:34 and back to Guadalupe in 34:49, the pace felt much slower than yesterday and in real it was basically the same. Completed my route keeping the easy effort and finished in 43:09, which is the exact time that I did on Saturday.

I felt good and easy, but my body was a bit tired.

Its a public holiday here, so no classed today. I ll apply for Jobs.

Have a great Tuesday!