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!
sábado, 29 de septiembre de 2018
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
domingo, 23 de septiembre de 2018
Finishing up a good week of training
Today I ran at 6:30 p.m.. This time I ran alone because my brother ran in the morning, He had some things to do in the evening.
The plan for today was an easy run of 45 mins in the Turia park. That is basically what I did, I ran 23:18 out and got back in 45:53 so negative Split by 40 seconds or so. I felt pretty good and felt very easy effort/pace wise. I track 3 kms back to back to see what pace I was running at that easy pace and those were: 6:09,6:08,5:55, when I saw that 5:55 although I felt good, I eased up so that I keep this thing fairly easy to absorb the tempo run.
I am feeling pretty good these days, I am very surprised with the way I am feeling. I pretty much dont break a sweat during these runs, but of course you have to deliver in races not on easy runs or training, so Will keep training Smart and see what happens.
Ran 6 times this week (2nd week in a row) and did 2 5k tempos, kept the runs in between easy to recover. I am feeling good, when I start the running I have my RIGHT calf a bit tight, so I am afraid that the injury transfer to the other calf, I hope that its only tightness and that tightness does not become a cramp.
My brother wants to do a tempo on Tuesday, and wants me to do it with him, of course I ll do 26 mins and He Will do 25 mins, I have to respect the effort and train Smart and dont leave my fitness in practice. Tomorrow Will be another 35-40 mins easy run I guess.
I like the consistency I am having. I would like that other áreas of my life would be as good and as consistent as my running now, but one step at a time I guess!!
Have a great Sunday!
The plan for today was an easy run of 45 mins in the Turia park. That is basically what I did, I ran 23:18 out and got back in 45:53 so negative Split by 40 seconds or so. I felt pretty good and felt very easy effort/pace wise. I track 3 kms back to back to see what pace I was running at that easy pace and those were: 6:09,6:08,5:55, when I saw that 5:55 although I felt good, I eased up so that I keep this thing fairly easy to absorb the tempo run.
I am feeling pretty good these days, I am very surprised with the way I am feeling. I pretty much dont break a sweat during these runs, but of course you have to deliver in races not on easy runs or training, so Will keep training Smart and see what happens.
Ran 6 times this week (2nd week in a row) and did 2 5k tempos, kept the runs in between easy to recover. I am feeling good, when I start the running I have my RIGHT calf a bit tight, so I am afraid that the injury transfer to the other calf, I hope that its only tightness and that tightness does not become a cramp.
My brother wants to do a tempo on Tuesday, and wants me to do it with him, of course I ll do 26 mins and He Will do 25 mins, I have to respect the effort and train Smart and dont leave my fitness in practice. Tomorrow Will be another 35-40 mins easy run I guess.
I like the consistency I am having. I would like that other áreas of my life would be as good and as consistent as my running now, but one step at a time I guess!!
Have a great Sunday!
Friday`s Tempo run and Saturday Easy run
On Friday, I was planned to do a tempo run, again 5k at an effort that I thought that I could hold for 50 mins - 1 hour, which for me is difficult to measure, because I dont have too much endurance right now for longer runs, but in terms of times I wanted to do 26:30s or so, or the time pretty much I did on Monday.
I met with my brother at 6:50 p.m. in the Turia Park, but He was not doing a tempo, He was just running easy. I warmed up around 10-11 mins to the point where We start workouts. I started the first 100m in 30 secs, then I had to dial back a bit, till I find the right effort, 1st km passed in 5:10, but dial back a bit, second came in 5:16 (10:26), halfway in 13:02, 3k in 5:17 (15:43), then in the last mile is where I started to get tired, in the last km I was thirsty and a bit tired, not because of the pace, but because I was thirsty and felt tired overall , 4th came in 5:14 (20:57), final km came in 5:08 (26:05). So finished the tempo run in 26:05, 15 seconds faster than on Monday, but honestly felt more tired toward the end, my brother also told me that I was breathing hard when I got to the 5k, so maybe I cant hold that pace for 1 hour, but I think its because of lack of endurance, because that pace I can pretty much hold it no problem. After the 5k tempo, walked for a 1-2 mins, then started the cool down, 11 more mins at an easy pace. Total time was around 48-49 mins.
Yesterday (Saturday) in the morning my brother and I assist to a conference with a running club here in Valencia , they brought the best athletes in Spain, such as Javier Guerra, Jesus España, Alessandra Aguilar, Marc Roig ( the physiotherapist of Eliud Kipchoge), The conference was a blast and its the best conference that I have attend it, I did not even blink, fairly interesting and I met the coach of the club, José Garay, I have watch a lot of videos of him on YouTube and He knows a lot about running, it was a pleasure to meet him.
Here are some photos from the event:
Photo of the group
Another angle of the post event group photo
Javier Guerra (4rd in 2018 world european championships in the maratón, my brother and Jesus España who is one of the best spanish runners, He was 6th in the 2018 European championships in the maratón)
I met with my brother at 6:50 p.m. in the Turia Park, but He was not doing a tempo, He was just running easy. I warmed up around 10-11 mins to the point where We start workouts. I started the first 100m in 30 secs, then I had to dial back a bit, till I find the right effort, 1st km passed in 5:10, but dial back a bit, second came in 5:16 (10:26), halfway in 13:02, 3k in 5:17 (15:43), then in the last mile is where I started to get tired, in the last km I was thirsty and a bit tired, not because of the pace, but because I was thirsty and felt tired overall , 4th came in 5:14 (20:57), final km came in 5:08 (26:05). So finished the tempo run in 26:05, 15 seconds faster than on Monday, but honestly felt more tired toward the end, my brother also told me that I was breathing hard when I got to the 5k, so maybe I cant hold that pace for 1 hour, but I think its because of lack of endurance, because that pace I can pretty much hold it no problem. After the 5k tempo, walked for a 1-2 mins, then started the cool down, 11 more mins at an easy pace. Total time was around 48-49 mins.
Yesterday (Saturday) in the morning my brother and I assist to a conference with a running club here in Valencia , they brought the best athletes in Spain, such as Javier Guerra, Jesus España, Alessandra Aguilar, Marc Roig ( the physiotherapist of Eliud Kipchoge), The conference was a blast and its the best conference that I have attend it, I did not even blink, fairly interesting and I met the coach of the club, José Garay, I have watch a lot of videos of him on YouTube and He knows a lot about running, it was a pleasure to meet him.
Here are some photos from the event:
My brother and me before the event start!
My brother and Chiki Perez ( a 13:28 5k runner)
Mark Roig and my brother, Roig is the Physiotherapist of Eliud Kipchoge and He is an accomplished runner Himself, He did 66 mins the half maratón that same morning in training, He also is the pace maker for the fastest women in the world, great conference by him.
That is the scenery before the conference start
My brother and I are not part of the group, but I asked Garay if We could attent the conference even We were not part of the group and He said yes, He is a great coach and even better person. However, if We want to continue to train with the group every Saturday I gotta be part of the club.
It was a great experience and the energy that was there it was difficult to replicate, or maybe its because I am so passionate about running that I find it great.
In the evening at 6:50 p.m. I met my brother in the Turia park and We did an easy run of 40 mins. I wanted to run as easy as posible to absorb the tempo workout, I did 20:03 out and got back in 39:08, I completed the 40 mins, though! I started very sluggish and measure a km after the mile in 6:27, so it was very easy, but on the way back as I was more warmed up, I measured another and came in 6:12, I built a gap on my brother early, becuase He was full and did not feel quite well. Weather was decent. Very good recovery run.
This evening I have planned to do 45 mins in the same route as yesterday, but 22.5 out and back, taking things very easy to keep the recovery going.
See you in a few hours!
jueves, 20 de septiembre de 2018
Catching up
On Tuesday I met my brother and a co worker of his that is a runner too.
We varied our normal route and ran by some new places. In the first 200m or so I felt kind of sluggish, but once I warmed up I felt pretty good. We ran around 25 mins pretty much where We always run, with few varations, but then We went to the sciences and arts museum, which is a nice place to run, because its beautiful and it has shelter, so no excuses if its raining hard and you have to get your training in. We ran 29 mins, then stopped to do some Dynamic stretching by suggestion of Pablo ( brother`s coworker), We stretched the legs a bit, and then We continued running till I had 40 mins.
Then We said good by, but it was pouring rain and I was around 1k from home, so I jogged home ( around 1 more km). The weather was rainy today and when I got to the park it was pouring, during the run it behave, but as We were finishing our run, it started raining again. All in all, good easy recovery run, I felt pretty good.
Yesterday I took the day off from running, so that I can run from Thursday to Sunday. I did not run yesterday but I got my push ups workout, I did 3 sets of 15 repeats, and 1 x 14 repeats, yeah! I tried to do 15 repeats, but the arms were too heavy, so I would take that. I ll try to do them more often though, I am doing them every 5-6 days, but I find that I have gotten stronger, because a couple of months ago I could not do even 1 set of 15 repeats.
Today Will be an easy run and tomorrow I ll do another tempo run, pretty much at the same effort/pace as Monday. Not everything should be easy!
Edit: Today at 6:40 p.m. I started my run in the Turia Park at an easy pace, I just did the normal route, 20 mins out and 20 mins back, finished the route in 39:20s and completed the 40 mins. I had not checked my watch when I ran easy in a while, so today I tracked a couple of kms (not back to back) and I ran them in 6:04 and 5:59. I was surprised with that because I thought that I was runnign at 6:20s pace, and the best part is that I was pretty much holding back the whole run and trying to keep it as easy as posible. I have lost weight, I dont know how much, but I can feel a lot better, my doublé chin is dessapearing and my hand`s fingers are slimming down. I hope to continue in this direction.
The leg did not bother me much ( maybe around 5%). The first 5 mins of the run are unconfortable, but once I warm up I feel awesome. Weather was a bit hot, but managable. Nice easy run.
Have a great Thursday!
We varied our normal route and ran by some new places. In the first 200m or so I felt kind of sluggish, but once I warmed up I felt pretty good. We ran around 25 mins pretty much where We always run, with few varations, but then We went to the sciences and arts museum, which is a nice place to run, because its beautiful and it has shelter, so no excuses if its raining hard and you have to get your training in. We ran 29 mins, then stopped to do some Dynamic stretching by suggestion of Pablo ( brother`s coworker), We stretched the legs a bit, and then We continued running till I had 40 mins.
Then We said good by, but it was pouring rain and I was around 1k from home, so I jogged home ( around 1 more km). The weather was rainy today and when I got to the park it was pouring, during the run it behave, but as We were finishing our run, it started raining again. All in all, good easy recovery run, I felt pretty good.
Yesterday I took the day off from running, so that I can run from Thursday to Sunday. I did not run yesterday but I got my push ups workout, I did 3 sets of 15 repeats, and 1 x 14 repeats, yeah! I tried to do 15 repeats, but the arms were too heavy, so I would take that. I ll try to do them more often though, I am doing them every 5-6 days, but I find that I have gotten stronger, because a couple of months ago I could not do even 1 set of 15 repeats.
Today Will be an easy run and tomorrow I ll do another tempo run, pretty much at the same effort/pace as Monday. Not everything should be easy!
Edit: Today at 6:40 p.m. I started my run in the Turia Park at an easy pace, I just did the normal route, 20 mins out and 20 mins back, finished the route in 39:20s and completed the 40 mins. I had not checked my watch when I ran easy in a while, so today I tracked a couple of kms (not back to back) and I ran them in 6:04 and 5:59. I was surprised with that because I thought that I was runnign at 6:20s pace, and the best part is that I was pretty much holding back the whole run and trying to keep it as easy as posible. I have lost weight, I dont know how much, but I can feel a lot better, my doublé chin is dessapearing and my hand`s fingers are slimming down. I hope to continue in this direction.
The leg did not bother me much ( maybe around 5%). The first 5 mins of the run are unconfortable, but once I warm up I feel awesome. Weather was a bit hot, but managable. Nice easy run.
Have a great Thursday!
martes, 18 de septiembre de 2018
Yesterday`s unplanned Tempo run
In the last several days I thought about slowing the pace for my tempos and doing it longer, but today I had planned just to do an easy run with my brother at 6:50 p.m. in the Turia park.
I felt pretty good from the last couple of days of running, when I met my brother there He said to me that He was doing a tempo run because He had a headache. I kept my plan to run easy, and when We started running that I had around 5 mins feeling pretty good, I ask to myself, Why you dont do your tempo today if you are feeling good and recovered, thats what I did, so I stopped a bit at the 11 min mark, that is the point where We start our tempo and my brother asked what happened? so I told him that I was going to do 26:59 for the 5k.
His plan was to run 25 mins low, but my plan was to run at least 26:59. The first 100m were in 30 secs, so I had to adjust my pace withing the first km, after that I just tried to keep the effort and pace even, but always evaluating how I feel, We have to keep in mind is that tempo is the pace that you can hold for 1 hour, so I kept an effort that I could hold for at least 10k, in the halfway point I felt pretty good and just kept the pace, I just could hammer in the last 2k and get sub 26 mins, but that is not the point of the workout, I just kept the pace and effort without sprinting at the end. I finished the 5k tempo in 26:20, my brother did 25:16.
My Splits per km were: 5:14,5:21 (10:35), 5:18 (half in 13:14 and 3k in 15:53),5:15 (21:08), 5:12 (26:20). I felt pretty good and on under control, the pace felt managable, if I could hold that for 10k - 1 hour, I doubt it, but not because of the speed, just because the lack of endurance. Pace wise felt pretty good and at times felt easy. However, as I said tempos are controlled efforts, not time trials to feed your dopamine, a mistake that maybe over trained us years ago.I would rather run 5k in 26 mins, than 2.5k at 5 mins per km. This is an endurance sport after all! Weather was good, around 25 Celsius.
After We finished the tempo, We cooled down for 11 more mins, so total time was around 48 mins. Its funny, how yesterday´s run felt much longer and it was 3 mins shorter. When you are focused in a tempo, kms just go by.
Calf behaved well and I felt pretty good!
Have a great start to the week!
I felt pretty good from the last couple of days of running, when I met my brother there He said to me that He was doing a tempo run because He had a headache. I kept my plan to run easy, and when We started running that I had around 5 mins feeling pretty good, I ask to myself, Why you dont do your tempo today if you are feeling good and recovered, thats what I did, so I stopped a bit at the 11 min mark, that is the point where We start our tempo and my brother asked what happened? so I told him that I was going to do 26:59 for the 5k.
His plan was to run 25 mins low, but my plan was to run at least 26:59. The first 100m were in 30 secs, so I had to adjust my pace withing the first km, after that I just tried to keep the effort and pace even, but always evaluating how I feel, We have to keep in mind is that tempo is the pace that you can hold for 1 hour, so I kept an effort that I could hold for at least 10k, in the halfway point I felt pretty good and just kept the pace, I just could hammer in the last 2k and get sub 26 mins, but that is not the point of the workout, I just kept the pace and effort without sprinting at the end. I finished the 5k tempo in 26:20, my brother did 25:16.
My Splits per km were: 5:14,5:21 (10:35), 5:18 (half in 13:14 and 3k in 15:53),5:15 (21:08), 5:12 (26:20). I felt pretty good and on under control, the pace felt managable, if I could hold that for 10k - 1 hour, I doubt it, but not because of the speed, just because the lack of endurance. Pace wise felt pretty good and at times felt easy. However, as I said tempos are controlled efforts, not time trials to feed your dopamine, a mistake that maybe over trained us years ago.I would rather run 5k in 26 mins, than 2.5k at 5 mins per km. This is an endurance sport after all! Weather was good, around 25 Celsius.
After We finished the tempo, We cooled down for 11 more mins, so total time was around 48 mins. Its funny, how yesterday´s run felt much longer and it was 3 mins shorter. When you are focused in a tempo, kms just go by.
Calf behaved well and I felt pretty good!
Have a great start to the week!
domingo, 16 de septiembre de 2018
Capping off the week
Yesterday I went out to the Turia park at 6 p.m., I ate a slide of whole wheat bread with peanut butter at 4:40 p.m. because I was hungry, I dont like to start my running starving. There in Santo Domingo I would eat at 1:30 p.m. and I would not eat something till after 8 p.m. after the run. That was a mistake, not that I suffered during the run, but I was very hungry prior.
Since it had been raining for much of the day, I decided to do what I would call the " Churchill route", I did that loop twice, the first lap came in 15:07, the second lap came in 30:09 (15:02), then ran more to complete the 35 mins. I kept the effort easy yesterday, and the calf was bothering me, especially walking, I could run well though.
Right now as I type this a couple of hours before today`s run, the calf is bothering me, but I ll try to run nonetheless. I felt good yesterday and kept the effort easy. It seems that Thursday workout did not take a lot out of me.
The only downside of the Churchill route, is that the terrain is very hard, I mean is like a sidewalk, and given my injury is not very convenient, but its very tempting because is a quiet route. The normal route that We take , the first mile or so, is full of bikes and people walking which makes me mad. Probably today, I Will do 3 laps to the Churchill route to total 45 mins give or take. Lets see how the calf behave though!!
See you in a few hours for my 6th run of the week!
Edit: Today I ran at 6:30 p.m. in the Turia Park and as I said, I did 3 laps in the Churchill loop to complete 45 mins, the exact time was 45:01 with splits of: 15:09,15:05,14:47. I felt confortable but at the 20 mins mark, I felt thirsty, but effortwise and pace wise I felt really good. I even was surprised to see the 14:47, since I did not increase the pace at all, at least conciously.
I have to mention that I chose this route because yesterday not a lot of people were in that route, but today, to honest was no different to the other route that take you to the dirt running paths, where is good to run because only runners there and the terrain is pretty good, but the 1k that you have to run to get there is very unconfortable with the bikes and people walking.
However, you have to do what you have to do, and I guess that I ll miss those routes for variety and of course in the Churchill route nothing is measured, in the other route of the park in the running path you have everything measured every 100m.
All in all I felt good and happy to have run 45 mins feeling good. The calf was bothering me but I could run, now I touch it and it feels like if someone hit my calf.
6 runs this week, which is good, the goal is 5, but since I dont much to do here in the house, I would rather to run instead. Plus I want to get back to my previous shape of 20-21 mins 5k, someday I guess.
Have a great finish of the week!
Since it had been raining for much of the day, I decided to do what I would call the " Churchill route", I did that loop twice, the first lap came in 15:07, the second lap came in 30:09 (15:02), then ran more to complete the 35 mins. I kept the effort easy yesterday, and the calf was bothering me, especially walking, I could run well though.
Right now as I type this a couple of hours before today`s run, the calf is bothering me, but I ll try to run nonetheless. I felt good yesterday and kept the effort easy. It seems that Thursday workout did not take a lot out of me.
The only downside of the Churchill route, is that the terrain is very hard, I mean is like a sidewalk, and given my injury is not very convenient, but its very tempting because is a quiet route. The normal route that We take , the first mile or so, is full of bikes and people walking which makes me mad. Probably today, I Will do 3 laps to the Churchill route to total 45 mins give or take. Lets see how the calf behave though!!
See you in a few hours for my 6th run of the week!
Edit: Today I ran at 6:30 p.m. in the Turia Park and as I said, I did 3 laps in the Churchill loop to complete 45 mins, the exact time was 45:01 with splits of: 15:09,15:05,14:47. I felt confortable but at the 20 mins mark, I felt thirsty, but effortwise and pace wise I felt really good. I even was surprised to see the 14:47, since I did not increase the pace at all, at least conciously.
I have to mention that I chose this route because yesterday not a lot of people were in that route, but today, to honest was no different to the other route that take you to the dirt running paths, where is good to run because only runners there and the terrain is pretty good, but the 1k that you have to run to get there is very unconfortable with the bikes and people walking.
However, you have to do what you have to do, and I guess that I ll miss those routes for variety and of course in the Churchill route nothing is measured, in the other route of the park in the running path you have everything measured every 100m.
All in all I felt good and happy to have run 45 mins feeling good. The calf was bothering me but I could run, now I touch it and it feels like if someone hit my calf.
6 runs this week, which is good, the goal is 5, but since I dont much to do here in the house, I would rather to run instead. Plus I want to get back to my previous shape of 20-21 mins 5k, someday I guess.
Have a great finish of the week!
sábado, 15 de septiembre de 2018
Mini Tempo Run
On Thursday, at 6:50 p.m. I met with my brother at the usual point in the Turia Park, but today I had planned to do 2k in a time of 10:00 - 10:30 so 5 -5:15 per km, it has been a long time since I have tracked pace, because when I ran in Madrid there was nothing measured, so my tempos were by effort and basically all my runs were my effort. Today I would track pace very closely, so as the Turia is marked every 100m I would look at the watch every 100-200m to make sure I was on pace and not over do it.
My brother had planned a 5k tempo, so before starting I decided that I go with him till the halfway point so 2.5k. We warmed up around 10 mins, then He stopped to finish up his warm up and to wait that the watch get the signal, I kept jogging back and forth till starting the fast part.
The tempo started and my brother took the lead. I started at a good pace and luckily I was right on pace, I crossed the 100m in 30 seconds, then tried to replicate that same pace, some 100m were a bit faster but some were slower, then started to look every 200m, the goal was to run 1 min per 200s, again, some 200s I was running 61s and others 59s, first km was in 4:55 feeling pretty good , my brother crossed in 4:53, He had built gap of around 10m, I stayed focused on the watch and my pace, second km for me came in 5:05 (10:00), felt good but a bit labored, but very controlled to be honest, then in the last 500m I accelerated a bit when a couple of guys passed me, of course the surge was controlled and gradually, in that surge I could catch my brother just to turn around, I got to the 2.5k mark in 12:28, I was feeling good and I was about to continue to the 3k mark, but after the 1st km, my calf had been bothering, not to the point of stopping, but I could feel it, so I think I made the right decisión in leaving the workout in 2.5k, that was the goal before starting after all, but I felt good aerobically, and as my brother was doing the whole 5k, I wanted to serve him as company for longer.
After the 2.5k I just turned around and continued running easy, did not need to stop to catch my breath or nothing, I just ran easy and came back where We started the tempo in 27:49, so 27:49 for 5k. My brother slowed down a bit and finished his tempo in 25:28, which is not bad.
After We met in that point We ran easy where We started the run, so I ran around 48:44, which is my longest run since April. I would take today`s effort and I am very happy with the way I felt there, I think I am not in that bad shape, but a lot of work needs to be done.
Since June I have not trained properly, because in that time the calf strains started. I felt surprised that I could hold sub 5 min per km with that " ease" given my current training for the past month, I only have around less tan 2 weeks that I started training consistently again 20-35 mins. On Thursday I really wanted to push a bit, since the leg had been behaving and all training cant be easy.
After the run, the calf was bothering me, but I took Friday off and it does not longer bother me, so when I run this evening I think I ll be just fine. We Will see as its raining pretty hard since this early morning.
Another thing that I wanted to mention is that I am not training a lot, but my nutrition has improved since I came from Madrid as I am cooking my own food and I basically eat the samething every day. A ham and cheese whole wheat bread sándwich and chocolate milk for breakfast, then for lunch I would have rice or pasta ( with tomatoe sauce) with pork or beef, for dinner I would have 2 whole bread sándwiches, 1 with ham and cheesee, tomatoe and 1 egg, the other could be tuna, tomatoe and 1 egg, or as I am doing lately is 2 whole bread hamburguers ( beef, cheese,tomatoe, and 1/2 egg for each sándwich) with a couple of glasses of diet soda. I sometimes eat a slice of bread with peanut butter 1.5 hours before my run if I am hungry ( that is what I did before the tempo). That basically sums my diet these days. I feel leaner, feel great on my runs and I enjoy what I am eating, plus is cheap and is cooked fast.
I am one of those people that could eat the same thing everyday for a long time without getting bored, I mean, if I enjoy the food, why I would change? plus variety means more food expenses, I am not into that right now. The thing that can be improved is to add fruits and more veggies to my diet, but I think that my actual diet is what I could consider healthy, a good balance of carbs, proteins and fats.
See you in a few hours!
My brother had planned a 5k tempo, so before starting I decided that I go with him till the halfway point so 2.5k. We warmed up around 10 mins, then He stopped to finish up his warm up and to wait that the watch get the signal, I kept jogging back and forth till starting the fast part.
The tempo started and my brother took the lead. I started at a good pace and luckily I was right on pace, I crossed the 100m in 30 seconds, then tried to replicate that same pace, some 100m were a bit faster but some were slower, then started to look every 200m, the goal was to run 1 min per 200s, again, some 200s I was running 61s and others 59s, first km was in 4:55 feeling pretty good , my brother crossed in 4:53, He had built gap of around 10m, I stayed focused on the watch and my pace, second km for me came in 5:05 (10:00), felt good but a bit labored, but very controlled to be honest, then in the last 500m I accelerated a bit when a couple of guys passed me, of course the surge was controlled and gradually, in that surge I could catch my brother just to turn around, I got to the 2.5k mark in 12:28, I was feeling good and I was about to continue to the 3k mark, but after the 1st km, my calf had been bothering, not to the point of stopping, but I could feel it, so I think I made the right decisión in leaving the workout in 2.5k, that was the goal before starting after all, but I felt good aerobically, and as my brother was doing the whole 5k, I wanted to serve him as company for longer.
After the 2.5k I just turned around and continued running easy, did not need to stop to catch my breath or nothing, I just ran easy and came back where We started the tempo in 27:49, so 27:49 for 5k. My brother slowed down a bit and finished his tempo in 25:28, which is not bad.
After We met in that point We ran easy where We started the run, so I ran around 48:44, which is my longest run since April. I would take today`s effort and I am very happy with the way I felt there, I think I am not in that bad shape, but a lot of work needs to be done.
Since June I have not trained properly, because in that time the calf strains started. I felt surprised that I could hold sub 5 min per km with that " ease" given my current training for the past month, I only have around less tan 2 weeks that I started training consistently again 20-35 mins. On Thursday I really wanted to push a bit, since the leg had been behaving and all training cant be easy.
After the run, the calf was bothering me, but I took Friday off and it does not longer bother me, so when I run this evening I think I ll be just fine. We Will see as its raining pretty hard since this early morning.
Another thing that I wanted to mention is that I am not training a lot, but my nutrition has improved since I came from Madrid as I am cooking my own food and I basically eat the samething every day. A ham and cheese whole wheat bread sándwich and chocolate milk for breakfast, then for lunch I would have rice or pasta ( with tomatoe sauce) with pork or beef, for dinner I would have 2 whole bread sándwiches, 1 with ham and cheesee, tomatoe and 1 egg, the other could be tuna, tomatoe and 1 egg, or as I am doing lately is 2 whole bread hamburguers ( beef, cheese,tomatoe, and 1/2 egg for each sándwich) with a couple of glasses of diet soda. I sometimes eat a slice of bread with peanut butter 1.5 hours before my run if I am hungry ( that is what I did before the tempo). That basically sums my diet these days. I feel leaner, feel great on my runs and I enjoy what I am eating, plus is cheap and is cooked fast.
I am one of those people that could eat the same thing everyday for a long time without getting bored, I mean, if I enjoy the food, why I would change? plus variety means more food expenses, I am not into that right now. The thing that can be improved is to add fruits and more veggies to my diet, but I think that my actual diet is what I could consider healthy, a good balance of carbs, proteins and fats.
See you in a few hours!
miércoles, 12 de septiembre de 2018
Easy run
Yesterday I went out again with my brother at 6:50 p.m. to the Turia park to get our runs in. It was a rainy day, so We swatiched the routes because it would be very unconfortable to run on those wet dirt paths of the Turia, so We did 2 loops to a 1.2k lap, I mean, 1.2k out, 1.2k back is 1 loop, We did it twice for 4.8k, that took us 29:53, then We continued running to complete the 35 mins.
I felt really good on that run. In the very first minutes I felt unconfortable, but after the 5 min mark, I started to feel really good and Hardly broke a sweat. I am really surprised how well I am feeling these days. Of course everything has been easy because of my injury, I supposed that when I start introducinng workouts, things wont feel that easy.
Weather was pretty good, cloudy and good breeze, the roak a bit wet for my liking, but it is what it is.
I ll run today again with my brother so stay tuned!
Edit: Today I had to run alone because my brother had something to do, so I did at 6:40 p.m. 1 loop of the route that We did yesterday, I did 15:08 for the loop, a bit slower than yesterday, but was easy and felt good, then did 10 mins to the inside of the Turia Park and then back, finished my run where I started in 35 mins. The run was easy and I felt pretty good. When I was walking home I saw my brother, He was in the park searching for me but I could not see him in the park, then We talked a bit and then I headed home.
Weather was good but good evening for running nonetheless!
I felt really good on that run. In the very first minutes I felt unconfortable, but after the 5 min mark, I started to feel really good and Hardly broke a sweat. I am really surprised how well I am feeling these days. Of course everything has been easy because of my injury, I supposed that when I start introducinng workouts, things wont feel that easy.
Weather was pretty good, cloudy and good breeze, the roak a bit wet for my liking, but it is what it is.
I ll run today again with my brother so stay tuned!
Edit: Today I had to run alone because my brother had something to do, so I did at 6:40 p.m. 1 loop of the route that We did yesterday, I did 15:08 for the loop, a bit slower than yesterday, but was easy and felt good, then did 10 mins to the inside of the Turia Park and then back, finished my run where I started in 35 mins. The run was easy and I felt pretty good. When I was walking home I saw my brother, He was in the park searching for me but I could not see him in the park, then We talked a bit and then I headed home.
Weather was good but good evening for running nonetheless!
martes, 11 de septiembre de 2018
Zapping the zero
Today I went out running with my brother at 6:50 p.m. and We basically did the same route as yesterday. I started the run feeling a bit full, because at 5 p.m. I ate a peanut butter sándwich because I was very hungry. However, that sándwich did calm my hunger and I felt pretty good during the run, eventhough I had a headache prior to the run due to not drinking diet coke today. After the run I felt pretty good, but before the run I was feeling lazy and dizzy.
I kept the effort easy today and crossed the halfway point in 16:55, 24 seconds faster than on Sunday and feeling easier, I tried to keep the effort like that for the second half and finishing the route in 33:20, then continued running till completing the 35 mins.
I felt pretty good at the end and during the run, I barely breathed so to speak, it seems that the strength training and the improved nutrition is helping a lot.. I need to take things easy, since I am recovering from an injury. it does not bother me anymore, but sometimes I can feel it , especially in hard terrains such as sidewalks, etc.
Feeling good during my runs, I hope that the injury behave and I could continue enjoying my running. I was going to rest today, because I have since Friday running, I cant be locked inside this house and I need to be outdoors. Of course, I Will listen to my body and if it screams for rest I ll give it.
I think I forgot to mention, but I ran 5 times the last week, which is the goal for my running nowadays!
Have a great start to the week!
I kept the effort easy today and crossed the halfway point in 16:55, 24 seconds faster than on Sunday and feeling easier, I tried to keep the effort like that for the second half and finishing the route in 33:20, then continued running till completing the 35 mins.
I felt pretty good at the end and during the run, I barely breathed so to speak, it seems that the strength training and the improved nutrition is helping a lot.. I need to take things easy, since I am recovering from an injury. it does not bother me anymore, but sometimes I can feel it , especially in hard terrains such as sidewalks, etc.
Feeling good during my runs, I hope that the injury behave and I could continue enjoying my running. I was going to rest today, because I have since Friday running, I cant be locked inside this house and I need to be outdoors. Of course, I Will listen to my body and if it screams for rest I ll give it.
I think I forgot to mention, but I ran 5 times the last week, which is the goal for my running nowadays!
Have a great start to the week!
lunes, 10 de septiembre de 2018
Light at the end of the tunnel
Yesterday I ran with my brother at 6:50 p.m. in the Turia park, but this time around after the mile mark or so, my brother took off and He finished the run several minutes ahead of me, but as I said in the previous post since I had been pushing the pace a bit in the last couple of days, I decided to just run easy and never push the pace (at least consciously).
The leg did not bother me at the beginning, since I started limping last week, but this week I am just running just fine, today was not exception. I felt good the whole run, I crossed the first half in 17:19, and I never pushed the pace and finished the route in 33:26, so the second half I did it in 16:07 and it felt the same effort as the first half. I ll take that though, The weather was in 25 Celsius, but the humidity is still high, because I am sweating a lot.
After the 33:26, I just kept running to complete the 35 mins. Feel happy and very optimistic about my calf, I hope that it continues behaving like that.
In the last couple of months I have been doing push ups and on Saturday I could do 4 sets of 15 repeats, and the last time that I could muster that was 10+ years ago, when I weighed just 140 pounds. I just need to increase the frecuency because I have been doing those every 4-5 days, so when I am totally recovered. I need to start doing those 3 times per week. I do think that it has helped my running because, on my easy runs the brething is very controlled and even when I pushed the pace in the last couple of days it did not feel hard nor my breathing feel too labored. That has been my experience with strength training in the past, everytime that I am doing strength training (weights, or bodyweight), it seems to helpt my running.
Today if the rain permits I ll run again and I ll rest tomorrow.
Have a great start to the week!
The leg did not bother me at the beginning, since I started limping last week, but this week I am just running just fine, today was not exception. I felt good the whole run, I crossed the first half in 17:19, and I never pushed the pace and finished the route in 33:26, so the second half I did it in 16:07 and it felt the same effort as the first half. I ll take that though, The weather was in 25 Celsius, but the humidity is still high, because I am sweating a lot.
After the 33:26, I just kept running to complete the 35 mins. Feel happy and very optimistic about my calf, I hope that it continues behaving like that.
In the last couple of months I have been doing push ups and on Saturday I could do 4 sets of 15 repeats, and the last time that I could muster that was 10+ years ago, when I weighed just 140 pounds. I just need to increase the frecuency because I have been doing those every 4-5 days, so when I am totally recovered. I need to start doing those 3 times per week. I do think that it has helped my running because, on my easy runs the brething is very controlled and even when I pushed the pace in the last couple of days it did not feel hard nor my breathing feel too labored. That has been my experience with strength training in the past, everytime that I am doing strength training (weights, or bodyweight), it seems to helpt my running.
Today if the rain permits I ll run again and I ll rest tomorrow.
Have a great start to the week!
domingo, 9 de septiembre de 2018
Catching up
I rested on Thursday to give the calf more recovery.
On Friday I went to run at 6:30 p.m. to the Turia Park and did the same route that I have been doing, but that day I just covered more distance in the first half (15 mins) and in the second half did 14:13, so got back to the startin point in 29:13, then ran more to complete the 30 mins. The reason for this improvement is that my leg is much better and I am not feeling pain at all, feel a Little tight, but I can run relatively loose. Felt really good.
On Saturday I met my brother there in Turia at 6:30 p.m. and when I started out that leg did not bother at all, I felt very happy and knew that that day was going to be faster than past days, becuase I started feeling pretty good and was running with my brother. Today We got to the 17:25 mark (2.5k but a bit more because We had to deviate due to constructions), I was feeling pretty good, so at the 23-24 mins mark, I decided to speed up and finish strong. Got to where I started in 32:35, so 2:15 negative Split. Then turned back and caught my brother and finished the 35 mins with him, so my total time was 35 mins. The calf behave very well and I felt pretty good. I feel that I am leaner, have been eating healthier and not as much as before and I am feeling pretty good on my runs. A lot of work to do though! Weather is getting better also, around 27 Celsius.
I am no longer limping after my runs, but I have to be careful and listen to the body. Today my run Will be very easy, no pushing the pace nor accelerating, just getting in the miles. I have been pusing the pace in the last couple of runs, so that is enough!
I am running in a couple of hours!
On Friday I went to run at 6:30 p.m. to the Turia Park and did the same route that I have been doing, but that day I just covered more distance in the first half (15 mins) and in the second half did 14:13, so got back to the startin point in 29:13, then ran more to complete the 30 mins. The reason for this improvement is that my leg is much better and I am not feeling pain at all, feel a Little tight, but I can run relatively loose. Felt really good.
On Saturday I met my brother there in Turia at 6:30 p.m. and when I started out that leg did not bother at all, I felt very happy and knew that that day was going to be faster than past days, becuase I started feeling pretty good and was running with my brother. Today We got to the 17:25 mark (2.5k but a bit more because We had to deviate due to constructions), I was feeling pretty good, so at the 23-24 mins mark, I decided to speed up and finish strong. Got to where I started in 32:35, so 2:15 negative Split. Then turned back and caught my brother and finished the 35 mins with him, so my total time was 35 mins. The calf behave very well and I felt pretty good. I feel that I am leaner, have been eating healthier and not as much as before and I am feeling pretty good on my runs. A lot of work to do though! Weather is getting better also, around 27 Celsius.
I am no longer limping after my runs, but I have to be careful and listen to the body. Today my run Will be very easy, no pushing the pace nor accelerating, just getting in the miles. I have been pusing the pace in the last couple of runs, so that is enough!
I am running in a couple of hours!
jueves, 6 de septiembre de 2018
Getting better little by little
I ran on Sunday with my brother and a friend of his, Luis in the Turia park at around 6:55 p.m.. I was going to run 21 mins like on Saturday. I started the run with the calf bothering me, but luckily as the run progressed that improve a bit, never stop bothering completely to be honest and with each step I am like accomodating the foot so that avoid total disconfort. I hope that that approach does not bring other complications later. All in all I could finish 30 mins and I did a 3 seconds positive Split. I had around 3-4 weeks without running so long, so that is an improvement.
On Monday, I had to run alone because my brother starting leaving work at 6 p.m. and I am running at 6 something in the Turia Park, it was piuring some rain lighlly, but I did not care, I need my outdoor exercise. The goal was to run, no matter how long, I could say exactly how long since the calf only knows.
Luckily, I could muster a 30 min run. This time it was much faster than on Sunday and the calf bothered less. I did a 21 seconds negative Split, but I completed the 30 mins nonetheless.
I rested on Tuesday and that rest day really helped my calf.
Yesterday I went to the park again alone in the evening around 6:30 p.m. and the goal this time was to complete 30 mins, but in the end if the calf start bothering me badly I would stop right away. I completed 30 mins and did 41 seconds negative splits, so that basically means that in the second half I could run very smoothly because the calf was not bothering much, so I would take that as a push in the right direction.
The calf is getting better Little by Little, but I have to admit that when I am in the house after the run and the calf is cold, it bothers me even walking, so I have to be careful and listen to the body.
So 3 runs the past week, this week I got 2 so far.
Have a great Thursday!
On Monday, I had to run alone because my brother starting leaving work at 6 p.m. and I am running at 6 something in the Turia Park, it was piuring some rain lighlly, but I did not care, I need my outdoor exercise. The goal was to run, no matter how long, I could say exactly how long since the calf only knows.
Luckily, I could muster a 30 min run. This time it was much faster than on Sunday and the calf bothered less. I did a 21 seconds negative Split, but I completed the 30 mins nonetheless.
I rested on Tuesday and that rest day really helped my calf.
Yesterday I went to the park again alone in the evening around 6:30 p.m. and the goal this time was to complete 30 mins, but in the end if the calf start bothering me badly I would stop right away. I completed 30 mins and did 41 seconds negative splits, so that basically means that in the second half I could run very smoothly because the calf was not bothering much, so I would take that as a push in the right direction.
The calf is getting better Little by Little, but I have to admit that when I am in the house after the run and the calf is cold, it bothers me even walking, so I have to be careful and listen to the body.
So 3 runs the past week, this week I got 2 so far.
Have a great Thursday!
domingo, 2 de septiembre de 2018
The luck continues
Yesterday evening I met my brother in the Turia park at 6:50 p.m. and I was not hoping to run for too long for today because I could feel the calf very tight the whole day. I started at a very easy pace and limped a bit, but then as on Friday I got better and could keep the run going. I just stopped at 21 mins, not because I was forced to stop because of the leg could not take it any longer, but because I wanted to, out of prevention.
Felt good, because I think I am heading the right direction. To be honest, I have not been taking any pills (ibuprofen, etc), I was just resting, but now I am taking some antiflamatory pills so that I can speed up the process.
Today I ll try to run again in the Turia park, lets see how that plays out. The right thing to do would be to rest, but to be honest I hate being at home the whole day so I need to get outdoors, its stupidity I know, and as an experienced runner I should know that when you are injured rest and recovery are your best Friends, but I am somewhat stubborn.
See you in a few hours!
Felt good, because I think I am heading the right direction. To be honest, I have not been taking any pills (ibuprofen, etc), I was just resting, but now I am taking some antiflamatory pills so that I can speed up the process.
Today I ll try to run again in the Turia park, lets see how that plays out. The right thing to do would be to rest, but to be honest I hate being at home the whole day so I need to get outdoors, its stupidity I know, and as an experienced runner I should know that when you are injured rest and recovery are your best Friends, but I am somewhat stubborn.
See you in a few hours!
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