I went to the Turia park today at 4:55 p.m., its getting dark pretty early, so at my usual 6:50 p.m. running is already dark with the time change. My brother is not running for several days, so I am going early.
Today I felt tired, felt sore in the calf, and the first couple of mins were rough, it seems that yesterdays longer run took much out of me. My Little finger is bothering me but I want to do intervals tomorrow, so We Will see if I can do it. Otherwise, I ll have to run easy again.
The pace today was very easy, 6:44 to 6:35 per km, thats all I could do today, total time was 40:37 for a bit more than 6k. Today was about recovery though so pace did not matter! I hope that tomorrow I feel better and my Little finger too.
Weather was in 15 degrees but a lot of wind, so I wore my windbreaker and this time did not have to take it off, but just because it was an easy run, if I would have increased effort, I would have to take it off though!! I dont know what to do because when I finish my run and its getting dark and I am getting cold, the weather goes down and I need the windbreaker for post run.
Anyway, easy run done!
Have great Monday!
lunes, 29 de octubre de 2018
Progressive "Long run"
Yesterday (Sunday) after watching the Valencia half marathon I was motivated for evening run, which is not always easy to do a longer run in the evening on the weekends, but I was motivated and one hour was moved, so what looked like 6:50 p.m. look 7:50 p.m., so I ate at 2 p.m. and started my run just before 5 p.m., I ate pasta so that digested quickly, I did not have stomach problems whatsoever.
The plan for today was to run 12k , the first 6k easy and the last 6k progressive (sub 6 mins per km), but never going tempo pace or faster. Then within the run I decided to run the 7k easy and the last 5k progressive, the reason is that I am not used to run 12k easy and its not the time to throw some quality for half the distance, its better to be conservative tan to seek injury.
The weather was great, it was around 15 degrees when I started and around 12 degrees when I finished, perfect weather for running. I have to be honest, I felt pretty good during the whole run and the faster segment was very managable, the only problem was that in my right foot Little finger I have a rash, and it bothered me for a big part of the first 6k, I had to accomodate the stride, so that the pain/bothering was not big. After the half I could run no problem, but after the run I felt my outside part of my right calf soreand I am feeling it today.
The splits of the run were as follows, I dont have a gps so these splits are out of my memory:
6:57 (around 6:37 because this km is longer)
6:25 (13:22)
6:18 (19:43)
6:15 (25:58)
6:16 (32:14)
6:15 (38:29)
6:14 (44:43)
The last 5k progressive start here:
5:44 (50:26)
5:44 (56:10)
5:33 (61:43)
5:21 (67:04)
5:35 (This is the same 1st km, a bit longer), total time for the 12k was 72:39, not too bad.
Last 5k in 27:56, not too bad consideting that I aimed for 29 mins or so.
I felt pretty good at the end, but I knew that I would be somewhat tired today and I am, I have my right calf sore as I said and feel somewhat tired. I would do 40 mins very easy today to see if I can get my Interval sesión tomorrow.
On Sunday I Will do the same 12k, but easy, I cannot do those progressive every week, it is just too much for me right now, I just wanted to see how I felt after Friday`s Tempo run.
I bet the weather helped a ton as well, anyway, 12k in the bank and 6 runs this past week, hope that my running continues to do well.
Have a great start to the week!
The plan for today was to run 12k , the first 6k easy and the last 6k progressive (sub 6 mins per km), but never going tempo pace or faster. Then within the run I decided to run the 7k easy and the last 5k progressive, the reason is that I am not used to run 12k easy and its not the time to throw some quality for half the distance, its better to be conservative tan to seek injury.
The weather was great, it was around 15 degrees when I started and around 12 degrees when I finished, perfect weather for running. I have to be honest, I felt pretty good during the whole run and the faster segment was very managable, the only problem was that in my right foot Little finger I have a rash, and it bothered me for a big part of the first 6k, I had to accomodate the stride, so that the pain/bothering was not big. After the half I could run no problem, but after the run I felt my outside part of my right calf soreand I am feeling it today.
The splits of the run were as follows, I dont have a gps so these splits are out of my memory:
6:57 (around 6:37 because this km is longer)
6:25 (13:22)
6:18 (19:43)
6:15 (25:58)
6:16 (32:14)
6:15 (38:29)
6:14 (44:43)
The last 5k progressive start here:
5:44 (50:26)
5:44 (56:10)
5:33 (61:43)
5:21 (67:04)
5:35 (This is the same 1st km, a bit longer), total time for the 12k was 72:39, not too bad.
Last 5k in 27:56, not too bad consideting that I aimed for 29 mins or so.
I felt pretty good at the end, but I knew that I would be somewhat tired today and I am, I have my right calf sore as I said and feel somewhat tired. I would do 40 mins very easy today to see if I can get my Interval sesión tomorrow.
On Sunday I Will do the same 12k, but easy, I cannot do those progressive every week, it is just too much for me right now, I just wanted to see how I felt after Friday`s Tempo run.
I bet the weather helped a ton as well, anyway, 12k in the bank and 6 runs this past week, hope that my running continues to do well.
Have a great start to the week!
domingo, 28 de octubre de 2018
Tempo run and Easy run
On Friday I did my tempo run at 6:50 p.m., I warmed up 15 mins easy, and then started my 6k tempo, which the plan was to do it in 31:00 or less, I finished it in 30:46, feeling good. Splits were 5:10, 10:22 (5:12), 15:30(5:08),20:37 (5:07), 25:40 (5:03), 30:46 (5:06). I felt better in the second half, in the first couple of kms I did not feel that good, the pace felt fast, but then it felt better and better.I felt good and after that cooled down around 1 mile, so did around 6 miles total. Weather was pretty good.
Yesterday (Friday), the plan was to run an easy 45 mins. I ran at 5:50 p.m., and went 3 times to the " Churchill" in 16:07,16:14,15:45 for a total of 48:06. The pace was very slow to be honest, but I was just absorbing the tempo and recovering. Felt good and relaxed, but at the end it was raining strong and my brother and I had to stay there for almost 1 hour under cover to wait for the rain to stop and it was cold, I thought that I was going to wake up sick today but I did not.
This morning I was cheering in the Valencia half maratón and the world record was broken, First man did 58:18 a man named Abraham Kiptum, broke the world record. My brother did 2:06:54, which was not what He was hoping for, but He finished at least. A half maratón is long enough to respect it.
For this evening I have planned to run 12k easy, lets see how the weather cooperates.
See you then!
Yesterday (Friday), the plan was to run an easy 45 mins. I ran at 5:50 p.m., and went 3 times to the " Churchill" in 16:07,16:14,15:45 for a total of 48:06. The pace was very slow to be honest, but I was just absorbing the tempo and recovering. Felt good and relaxed, but at the end it was raining strong and my brother and I had to stay there for almost 1 hour under cover to wait for the rain to stop and it was cold, I thought that I was going to wake up sick today but I did not.
This morning I was cheering in the Valencia half maratón and the world record was broken, First man did 58:18 a man named Abraham Kiptum, broke the world record. My brother did 2:06:54, which was not what He was hoping for, but He finished at least. A half maratón is long enough to respect it.
For this evening I have planned to run 12k easy, lets see how the weather cooperates.
See you then!
viernes, 26 de octubre de 2018
Thursday Easy run
Today I ran alone at 6:50 p.m. in the Turia park as usual. The plan was to run 50 mins easy. I first went to the "Churchill" in 16:16, a bit slow for my liking, but as long as my stress days are good, no problem.
Then went to the "mirador" and ran 17 mins something out and 17 something back, that was enough for a 50:22 run. I felt good today and the weather was pretty good, just running easy to recover and to prepare for today`s tempo session. Pace was around 6:28-6:35 per km, so no fast, but not walking either.
A lot of people shaking out for Sunday`s Valencia half marathon, I ll be cheering on it, and I Will cheer for my brother who is running it.
See you in a few hours!
Then went to the "mirador" and ran 17 mins something out and 17 something back, that was enough for a 50:22 run. I felt good today and the weather was pretty good, just running easy to recover and to prepare for today`s tempo session. Pace was around 6:28-6:35 per km, so no fast, but not walking either.
A lot of people shaking out for Sunday`s Valencia half marathon, I ll be cheering on it, and I Will cheer for my brother who is running it.
See you in a few hours!
jueves, 25 de octubre de 2018
Tuesday Interval workout
Finally on Tuesday evening I could muster my Interval workout.
I started running at 6:45 p.m. or so and warmed up for 15 mins (2.2k?), then started my planned Interval workout that was 4 x 1000m with a bit less than 4 mins to recover.
On the first repeat I tried to remain controlled, since its not an easy workout, I kept looking at my watch in the first 200m (55 secs), then 400m (1:50), 500m(2:18),I was pretty much where I wanted, a bit slow, but at a good effort, 800s came in 3:40, then the first 1000m came in 4:34, not too bad and I felt confortable, however, to keep the pace you have to be very focused at the task at hand and not let your mind wander too much. Recovered for 3:50 or so and then the next repeat started, I decided to not look at the watch during the repeats, just at the end of the repeat. The second one felt a bit more relaxed but not easier, came in 4:34.
After the second repeat I thought that I would stay at that range and it was ok with me, that is faster than 5k race pace at the momento and the goal for these workouts is 5k effort. I followed the same procedure of not looking at my watch during the repeat just at the end, and by the 3rd repeat the legs were starting to get tired, 3rd repeat came in 4:21, I was surprised with that one, but was very happy at the same time since I put the same effort as the others. 3:50 jog rest and the last one started, this one was that hurted the most, in the last 500m you are huffing and puffing a lot like a simphony and you have to keep good form, I tried my best to not lose form nor decrease effot and I accomplished the goal, last one came in 4:20.
So 4 x 1000m in 4:34, 4:34, 4:21, 4:20 with 3:50 or so of jog recovery in between. After that walked around 100m before starting my cool down at an easy pace. I cooled down around 2.1-2.2k to the wáter fountain and did around 9.2-.9.5k total for the day. Not bad. The weather was pretty good and I am sure it helped.
I am very happy with this workout, I dont remember the last time I did those times in a structured 1000m repeats, I think I am progressing nicely, but this is a patience race, I need to keep training consistently and Smart.
Yesterday (Wednesday) was my rest day and I think I am eating a lot of garbage on my days off, I ll need to correct that if I want to be the best that I can.
This evening Will be an easy 50 mins run and Will try to do my tempo run tomorrrow instead of Saturday.
Have a great Thursday!
I started running at 6:45 p.m. or so and warmed up for 15 mins (2.2k?), then started my planned Interval workout that was 4 x 1000m with a bit less than 4 mins to recover.
On the first repeat I tried to remain controlled, since its not an easy workout, I kept looking at my watch in the first 200m (55 secs), then 400m (1:50), 500m(2:18),I was pretty much where I wanted, a bit slow, but at a good effort, 800s came in 3:40, then the first 1000m came in 4:34, not too bad and I felt confortable, however, to keep the pace you have to be very focused at the task at hand and not let your mind wander too much. Recovered for 3:50 or so and then the next repeat started, I decided to not look at the watch during the repeats, just at the end of the repeat. The second one felt a bit more relaxed but not easier, came in 4:34.
After the second repeat I thought that I would stay at that range and it was ok with me, that is faster than 5k race pace at the momento and the goal for these workouts is 5k effort. I followed the same procedure of not looking at my watch during the repeat just at the end, and by the 3rd repeat the legs were starting to get tired, 3rd repeat came in 4:21, I was surprised with that one, but was very happy at the same time since I put the same effort as the others. 3:50 jog rest and the last one started, this one was that hurted the most, in the last 500m you are huffing and puffing a lot like a simphony and you have to keep good form, I tried my best to not lose form nor decrease effot and I accomplished the goal, last one came in 4:20.
So 4 x 1000m in 4:34, 4:34, 4:21, 4:20 with 3:50 or so of jog recovery in between. After that walked around 100m before starting my cool down at an easy pace. I cooled down around 2.1-2.2k to the wáter fountain and did around 9.2-.9.5k total for the day. Not bad. The weather was pretty good and I am sure it helped.
I am very happy with this workout, I dont remember the last time I did those times in a structured 1000m repeats, I think I am progressing nicely, but this is a patience race, I need to keep training consistently and Smart.
Yesterday (Wednesday) was my rest day and I think I am eating a lot of garbage on my days off, I ll need to correct that if I want to be the best that I can.
This evening Will be an easy 50 mins run and Will try to do my tempo run tomorrrow instead of Saturday.
Have a great Thursday!
martes, 23 de octubre de 2018
Easy run to start the week
Yesterday (Monday) I ran alone. I started the run at 6:50 p.m. in the Turia park and the plan was to run 40 mins easy. I ran till the watch had 20:30 and turned around, finished the run in 40:31. I kept the pace in the 6:20s per km. I started the first km feeling very tight, but then loosened up. Weather was good.
Good run to start the week!
Have a great start to the week!
Good run to start the week!
Have a great start to the week!
lunes, 22 de octubre de 2018
Solid week of training despite raining
I was going to do an Interval workout on Saturday, but at the same time that I would be running it started raining, by the time I met with my brother and We were about to start the workout it was raining decently. I decided to do the tempo run He was doing, He was doing a 13k tempo at 5:30 per km pace, since the roads were very wet and the dirt was wet and slippery, I decided to skip the Interval and do part of the tempo with him. The plan was to do a 10k tempo in 55 mins or a bit less, I wore a wind breaker for the rain and it was a bad decisión.
We started at 5:50 p.m. and We warmed up 1k, I warmed up a bit more, then We started the Threshold run, When I hit the halfway point I felt very hot and was soaking wet of sweat, I could feel the sweat litteraly running under my wind breaker at 5.4k I decided to take it off and run with it in my hand, I felt much better and fresh, but I was very thirsty, just after the 6k Danilo passed me back and I tried to remain in contact, after the 7k I felt somewhat dizzy and decided to stop the threshold at 44:30, crossed the 8k in 44:08, so at my goal pace, but I was somewhat frustrated because the way I felt, maybe I dehydrated myself with the extra layer, with high humidity, I wore that wind breaker because of the rain and thought that it was going to be cold, I was wrong, it was around 22-23 degrees Celsius with around 90% humidity. I burried myself. Splits were 5:31, 5:35 (11:06), 5:31 (16:37), 5:29 (22:06), 5:26 (27:32), 5:27 (32:59), 5:34(38:33), 5:35 (44:08), stopped the watch at 44:30. Then stopped for 20-25 seconds and then started a 2k+ cool down.
I hit the goal pace, but in the last km I hit that time in the flat (since the previous 3-4k were with Rolling hills), I knew that I was done, I could have finished the 10k for sure, but the effort would be very high, We have to save those for races. Total distance was around 7 miles (11.2k).
Anyway, a workout is a workout. My brother did 11k in 60:12.
On Sunday, I decided to step up my 45-50 mins recovery runs and do 60 mins easy of running. The reason was to add extra for the day that I miss on Thursday and for the incomplete workout from yesterday. Of course, the intensity was easy.
At 5:50 p.m. We headed out to the " Churchill" and did that segment in 15:57, my brother had built a gap in the first 1.2k or so, I told him to go, that I would not speed up more than the pace I was running, because I felt a bit tired, luckily I felt better and better as the run went on.
Then We ran to the "Mirador" (other part of the Turia that is not the "Churchill"), ran till We had 38:00 and turned back so by the point We started We would have 60 mins. I turned around and my brother again passed me, I decided to stay at that effort, it was a recovery run and I had been running 6:20 per km pace, when I hit one in 6:17, I decided to slow it down to 6:20 per km again. I felt pretty good at that pace and finished very strong when the 60 mins finished. Around 9.4k or so.
5 runs this week, due to an extra missed run on Thursday! Life happens!
I Will do the Interval workout tomorrow!
Have a great start to the week!
We started at 5:50 p.m. and We warmed up 1k, I warmed up a bit more, then We started the Threshold run, When I hit the halfway point I felt very hot and was soaking wet of sweat, I could feel the sweat litteraly running under my wind breaker at 5.4k I decided to take it off and run with it in my hand, I felt much better and fresh, but I was very thirsty, just after the 6k Danilo passed me back and I tried to remain in contact, after the 7k I felt somewhat dizzy and decided to stop the threshold at 44:30, crossed the 8k in 44:08, so at my goal pace, but I was somewhat frustrated because the way I felt, maybe I dehydrated myself with the extra layer, with high humidity, I wore that wind breaker because of the rain and thought that it was going to be cold, I was wrong, it was around 22-23 degrees Celsius with around 90% humidity. I burried myself. Splits were 5:31, 5:35 (11:06), 5:31 (16:37), 5:29 (22:06), 5:26 (27:32), 5:27 (32:59), 5:34(38:33), 5:35 (44:08), stopped the watch at 44:30. Then stopped for 20-25 seconds and then started a 2k+ cool down.
I hit the goal pace, but in the last km I hit that time in the flat (since the previous 3-4k were with Rolling hills), I knew that I was done, I could have finished the 10k for sure, but the effort would be very high, We have to save those for races. Total distance was around 7 miles (11.2k).
Anyway, a workout is a workout. My brother did 11k in 60:12.
On Sunday, I decided to step up my 45-50 mins recovery runs and do 60 mins easy of running. The reason was to add extra for the day that I miss on Thursday and for the incomplete workout from yesterday. Of course, the intensity was easy.
At 5:50 p.m. We headed out to the " Churchill" and did that segment in 15:57, my brother had built a gap in the first 1.2k or so, I told him to go, that I would not speed up more than the pace I was running, because I felt a bit tired, luckily I felt better and better as the run went on.
Then We ran to the "Mirador" (other part of the Turia that is not the "Churchill"), ran till We had 38:00 and turned back so by the point We started We would have 60 mins. I turned around and my brother again passed me, I decided to stay at that effort, it was a recovery run and I had been running 6:20 per km pace, when I hit one in 6:17, I decided to slow it down to 6:20 per km again. I felt pretty good at that pace and finished very strong when the 60 mins finished. Around 9.4k or so.
5 runs this week, due to an extra missed run on Thursday! Life happens!
I Will do the Interval workout tomorrow!
Have a great start to the week!
sábado, 20 de octubre de 2018
Rest and Easy runs
Wednesdays are my rest days these days, but this week I made a tactical mistake, with the rain announcment starting on Thursday I should have moved my rest day for Thursday and run on Wednesday. Well I missed both days of running, because on Thursday the rain did not stop in the whole day, I was upset about it.
Yesterday luckily did not rain too much and by the time my brother and I met at the Turia park at 5:50 p.m. was not raining.
I felt really fresh yesterday and just ran easy for 51 mins. The pace for this run was faster than normal, was between 6:14 and 6:11 for the whole run and I felt pretty fresh, easy and good. Ran till 25:47 (4k) and back, finished in 50:58, but completed the 51 mins, so negative Split for 36 seconds or so. The weather was pretty good and very cloudy.
For today I have planned an Interval workout, 4 x 1000m with 4 mins or a bit less for recovery, so far no rain, We Will see if by the time I run its not raining. If it is I might adjust the workout,,, or not.
Have a great Saturday! See you in a Little while!
Yesterday luckily did not rain too much and by the time my brother and I met at the Turia park at 5:50 p.m. was not raining.
I felt really fresh yesterday and just ran easy for 51 mins. The pace for this run was faster than normal, was between 6:14 and 6:11 for the whole run and I felt pretty fresh, easy and good. Ran till 25:47 (4k) and back, finished in 50:58, but completed the 51 mins, so negative Split for 36 seconds or so. The weather was pretty good and very cloudy.
For today I have planned an Interval workout, 4 x 1000m with 4 mins or a bit less for recovery, so far no rain, We Will see if by the time I run its not raining. If it is I might adjust the workout,,, or not.
Have a great Saturday! See you in a Little while!
miércoles, 17 de octubre de 2018
5kTempo run + 200s repeats
Yesterday I had planned my tempo run for the week. The plan was to run 5k in 25:40s -25:50s and after that do 4 x 200m fast.
I met with my brother at 6:50 p.m. in the Turia park, and I warmed up 1 mile before starting the tempo. On the tempo run I feel pretty good, but got a bit frustrated when a lot of youngster passed me, I am competive so that bothered me, but anyway, I had to run at my own pace and that is discipline.
Overall I felt pretty good and did a negative Split. Finished the 5k in 25:41 with splits per km of 5:10, 5:13 (10:23), halfway in 12:57, 3rd km in 5:07 (15:31), 5:05 (20:36), 5:05 (25:41). After the 5k tempo I did not stop, I jogged 200m easy and then started my 200s right away.
Honestly I felt uncoordinated on the 200s, I had ingrained the tempo pace and legs felt a bit tight, but it was nice to battle through that and get the job done, so 4 x 200s with 200s easy jog in between in 47,47,47,46. In the last one I really pushed in the last 100m without losing good form, but I just could not do the 44 I was hoping to run. Anyway, I think that is a solid workout and I accomplish the purpose of the workout and the time goal, so nothing to complain about.
The weather was pretty nice. Did 1 mile to cool down . 9.6k total.
Today I rest, but I have read that on Thursday a storm is coming, so I have not decided if I ll move the rest day till tomorrow, or Will rest today. We Will see.
Happy with my progress in the last 6 weeks!
Have a great Humpday!
I met with my brother at 6:50 p.m. in the Turia park, and I warmed up 1 mile before starting the tempo. On the tempo run I feel pretty good, but got a bit frustrated when a lot of youngster passed me, I am competive so that bothered me, but anyway, I had to run at my own pace and that is discipline.
Overall I felt pretty good and did a negative Split. Finished the 5k in 25:41 with splits per km of 5:10, 5:13 (10:23), halfway in 12:57, 3rd km in 5:07 (15:31), 5:05 (20:36), 5:05 (25:41). After the 5k tempo I did not stop, I jogged 200m easy and then started my 200s right away.
Honestly I felt uncoordinated on the 200s, I had ingrained the tempo pace and legs felt a bit tight, but it was nice to battle through that and get the job done, so 4 x 200s with 200s easy jog in between in 47,47,47,46. In the last one I really pushed in the last 100m without losing good form, but I just could not do the 44 I was hoping to run. Anyway, I think that is a solid workout and I accomplish the purpose of the workout and the time goal, so nothing to complain about.
The weather was pretty nice. Did 1 mile to cool down . 9.6k total.
Today I rest, but I have read that on Thursday a storm is coming, so I have not decided if I ll move the rest day till tomorrow, or Will rest today. We Will see.
Happy with my progress in the last 6 weeks!
Have a great Humpday!
lunes, 15 de octubre de 2018
Easy run
Today I ran at 6:50 p.m. in the Turia Park, did the first km with my brother, but He was doing an Interval workout, so after the 1st km I ran alone for the rest of the planned 50 mins. I just ran easy, the first km was just under 7 mins, I was just running with my brother at that point, then after the 1st km I loosened up a bit and kept hitting 6:29 to 6:20s for the remaining of the kms.
I felt really good and easy, the weather was also pretty good. To be honest I have to hold back not to speed up, not need to speed up on easy runs, let that for your workouts. I got to the 25:30 mark and turned around, then got to the starting point in 50:14, so I did a 46 seconds negative Split, never forced the pace though.
Tomorrow I ll do a tempo run and some 200s after to loosen up.
Have a great start to the week!
I felt really good and easy, the weather was also pretty good. To be honest I have to hold back not to speed up, not need to speed up on easy runs, let that for your workouts. I got to the 25:30 mark and turned around, then got to the starting point in 50:14, so I did a 46 seconds negative Split, never forced the pace though.
Tomorrow I ll do a tempo run and some 200s after to loosen up.
Have a great start to the week!
Interval workout and finishing up a solid week of training
On Saturday evening, at 6:30 p.m. I did my Interval workout in the Turia Park. I was not so sure of what I would do, if 6-8 x 400m , or 3 x 1000m, 2 x 400m and 2 x 200m, I finally decided for the latter.
I warmed up around 2k, ran 1.4k and then ran some more around where I start the repeats. For that kind of workout you gotta be warmed up, not like tempos where you basically warm up inside the workout.
Anyway, the workout started and went out the first 200m right where I wanted to be in 54 seconds, I pretty much kept that pace/effort and finished the 1st 1000m in 4:31. I felt good, but the turnoever was a bit quicker, but in the next intervals the legs got loose and I could run faster no problem,
Recovered after the 1st repeat, 3:50 or so at a very easy pace, then the second Interval started, I was running faster on this one, so I had to dial back a bit, finished in 4:25, very satisfied with the effort. Rested 3:50 and the last 1000m started in this one I crossed the first 500 in 2:11,so I tried to maintain the same speed and finished in 4:24. So 1000s were in 4:31,4:25,4:24. I really liked that progression, eventhough I was getting more tired. The breathing was labored, but at least I could keep pace.
After that jogged 3:50 and the 2 x 400s started, those were in 1:36, 1:39. Rested for 200m between those one, I was really surprised with that 1:36. I had a lot of years that I did not hit a Split like that.Honestly dont remember the last time I went down from 1:40, so very happy about that.
After the 400s jogged for 200s and then started the 2 x 200s, my legs were very tired from those were in 47 and 44.94 seconds. I really wanted to hammber the last one without losing my form, in races you have to finish fast so that is what I tried to simulate.
Cooled down for around 12 mins, total distance was around 9-9.5k, not bad. Weather was in 25 degrees with a lot of humidity.
I feel that I am improving pretty good, each week feeling better and better and improving on stress workouts eventhough my easy days are really easy, just to recover from workouts, but that is working.
Yesterday I did my run at 7:00 p.m. because I had to wait for a while becuase when I was getting dressed it was raining pretty hard, I was committed to do my run no matter what, in fact, when I was walking to the Turia Park it was pouring, but once I got there before starting my run, the rain stopped.
The goal for yesterday was to run 45 mins at an easy pace just to recover. I felt a bit tired but really good, kept the pace and effort very easy and just enjoyed my run. Ended up running 46:12 for 7+k. My fastest km was 6:26, I was a bit annoyed because I really want to see splits close to 6 mins per km at the same effort, but I dont alter my effort when I see a slow Split. Easy runs are for recovery and if you want to run faster then dont be a lazy and push on your workouts when the going get tough! Weather was much cooler than Saturday, it was around 17-19 Celsius and it got dark just after the halfway point. Anyway, felt pretty good on this run.
Another 6 runs this week, feeling pretty good, the calf is behaving pretty well and has allowed me to train very consistently in the last 6 weeks. This is my 5th week of 6 runs. Again, I dont remember the last time I did just that.
Today I another easy run, and tomorrow a 5k tempo with some 200s.
Have a great start to the week!
I warmed up around 2k, ran 1.4k and then ran some more around where I start the repeats. For that kind of workout you gotta be warmed up, not like tempos where you basically warm up inside the workout.
Anyway, the workout started and went out the first 200m right where I wanted to be in 54 seconds, I pretty much kept that pace/effort and finished the 1st 1000m in 4:31. I felt good, but the turnoever was a bit quicker, but in the next intervals the legs got loose and I could run faster no problem,
Recovered after the 1st repeat, 3:50 or so at a very easy pace, then the second Interval started, I was running faster on this one, so I had to dial back a bit, finished in 4:25, very satisfied with the effort. Rested 3:50 and the last 1000m started in this one I crossed the first 500 in 2:11,so I tried to maintain the same speed and finished in 4:24. So 1000s were in 4:31,4:25,4:24. I really liked that progression, eventhough I was getting more tired. The breathing was labored, but at least I could keep pace.
After that jogged 3:50 and the 2 x 400s started, those were in 1:36, 1:39. Rested for 200m between those one, I was really surprised with that 1:36. I had a lot of years that I did not hit a Split like that.Honestly dont remember the last time I went down from 1:40, so very happy about that.
After the 400s jogged for 200s and then started the 2 x 200s, my legs were very tired from those were in 47 and 44.94 seconds. I really wanted to hammber the last one without losing my form, in races you have to finish fast so that is what I tried to simulate.
Cooled down for around 12 mins, total distance was around 9-9.5k, not bad. Weather was in 25 degrees with a lot of humidity.
I feel that I am improving pretty good, each week feeling better and better and improving on stress workouts eventhough my easy days are really easy, just to recover from workouts, but that is working.
Yesterday I did my run at 7:00 p.m. because I had to wait for a while becuase when I was getting dressed it was raining pretty hard, I was committed to do my run no matter what, in fact, when I was walking to the Turia Park it was pouring, but once I got there before starting my run, the rain stopped.
The goal for yesterday was to run 45 mins at an easy pace just to recover. I felt a bit tired but really good, kept the pace and effort very easy and just enjoyed my run. Ended up running 46:12 for 7+k. My fastest km was 6:26, I was a bit annoyed because I really want to see splits close to 6 mins per km at the same effort, but I dont alter my effort when I see a slow Split. Easy runs are for recovery and if you want to run faster then dont be a lazy and push on your workouts when the going get tough! Weather was much cooler than Saturday, it was around 17-19 Celsius and it got dark just after the halfway point. Anyway, felt pretty good on this run.
Another 6 runs this week, feeling pretty good, the calf is behaving pretty well and has allowed me to train very consistently in the last 6 weeks. This is my 5th week of 6 runs. Again, I dont remember the last time I did just that.
Today I another easy run, and tomorrow a 5k tempo with some 200s.
Have a great start to the week!
sábado, 13 de octubre de 2018
Easy runs
On Wednesday I took the day off.
On Thursday I met with my brother in the Turia Park at 6:50 p.m. and We ran to the " Churchill" and back in 16:25 and then continued to finish what was a 46:06 mins run. The pace was pretty easy, soemthing like 6:35 per km. I felt good but felt the soreness of Tuesday tempo. Weather was fine.
Yesterday It was a public Holiday here, so We went running earlier than normal, I got to the conservatory at 5:50 p.m., but my brother at that time had 90 mins of running, so I pretty much did my 50 mins solo. I went to the " Churchill" and back in 15:42, both of my calves were bothering me, since that terrain is hard, harder than asphalt I would say.
Then ran to the opposite direction till my watch had 33:30 and then turned around and had to take another route beause on the way out, too much people and kids in the way, but in the way back was not different, a lot of bikes, people, I was in a pretty bad mood. Luckily the calves eased with 15 mins to go and I could complete 50 mins no problem. I measured 1k and it was slow in 6:25, thought that I was going faster indeed, but that does not matter, improving in workouts/races is what matters. Weather was hot in 30 degrees.
I learned that on public holidays you have to run in the Turia park in the early morning since in the evening too much people are in the way. Good enviroment for sure, but when you are running and bikes and kids are everywhere it could turn out dangerous.
This evening I ll do a workout, have not decided which one, but it would be a speed workout if the calf cooperate, if the calf start bothering me I ll abort the workout right away, yea right!
See you then!
On Thursday I met with my brother in the Turia Park at 6:50 p.m. and We ran to the " Churchill" and back in 16:25 and then continued to finish what was a 46:06 mins run. The pace was pretty easy, soemthing like 6:35 per km. I felt good but felt the soreness of Tuesday tempo. Weather was fine.
Yesterday It was a public Holiday here, so We went running earlier than normal, I got to the conservatory at 5:50 p.m., but my brother at that time had 90 mins of running, so I pretty much did my 50 mins solo. I went to the " Churchill" and back in 15:42, both of my calves were bothering me, since that terrain is hard, harder than asphalt I would say.
Then ran to the opposite direction till my watch had 33:30 and then turned around and had to take another route beause on the way out, too much people and kids in the way, but in the way back was not different, a lot of bikes, people, I was in a pretty bad mood. Luckily the calves eased with 15 mins to go and I could complete 50 mins no problem. I measured 1k and it was slow in 6:25, thought that I was going faster indeed, but that does not matter, improving in workouts/races is what matters. Weather was hot in 30 degrees.
I learned that on public holidays you have to run in the Turia park in the early morning since in the evening too much people are in the way. Good enviroment for sure, but when you are running and bikes and kids are everywhere it could turn out dangerous.
This evening I ll do a workout, have not decided which one, but it would be a speed workout if the calf cooperate, if the calf start bothering me I ll abort the workout right away, yea right!
See you then!
jueves, 11 de octubre de 2018
Tuesday 10k tempo: 53:14!
On Tuesday I had planned a 8-10k tempo, my brother was doing 13k with a goal time of 71:30, which is 5:30 per km pace. As I said earlier I wanted to run the first km in 5:20 and tried to maintain it till the end.
I have been improving nicely every week, of course muscle memory exist and I have run 44:38 for the 10k 10 years ago, wow, it seems like it was yesterday. Today I ran 53:14 for the 10k, and I had not run a time like that since 2012, where I remember that I did a training run in 49:46 for 10k, but in a race in that same year, did 54:07, have not run better since then until today, so I am satisfied. The weather played a big role since it was around 20 degrees Celsius.
So as I said my plan was to run 5:20 per km, and I had not told that to my brother, I wanted to know if He would follow me or would know inmediately that He was running slower than his 5:30 per km pace. Well, He basically followed me, but I was in the lead after the first 200m, and I could feel his footsteps right behind in the mile, after that the footsteps were Heard farer an farer, I have to admit that on the first half I felt very unconfortable, not because of the pace, because I was not focused, I was focused on the gap that I have built to my brother (as We were Racing), it was after the halfway that I could focus on the task at hand and could keep moving forward to the finish. The splits were pretty even, so pretty much I accomplished my goal, but I really wanted to run sub 53 mins, but to do that I would have to push a lot and that is not the goal for tempo runs.
Finished in 53:14 wih splits per km of 5:18, 5:21(10:39), 5:18 (15:57),5:19 (21:16), 5:23 (26:39 5k), 5:18 (31:57), 5:16 (37:13), 5:20 (42:33), 5:21 (47:54), 5:20 (53:14). In the last 3k I tried to smoothly increase effort/pace, but I just stayed in 5:20 per km like a robot, I could not sped up without doing a tremendous effort, but neither I would have slowed down, I felt pretty strong to slow down.
I have to say that km 3-5 and 5-7 (back) its full of Rolling hills and at an easy pace you dont feel those hills, but when you are running hard you feel those hills a lot and I had to keep focus not to get distracted or affected by those hills, so I think the splits reflect that I handled those hills well.
1st 3k were in 15:57, second 3k were in 16:00 and 3rd 3k were in 15:57, so pretty even.
1st 2.5k in 13:20 and 5k in 26:39, so again pretty even, I pretty much hit 5:20 per km, like a robot, I dont think that I have ever run that even in my life.
After the run I felt starving so We headed to the chinese buffet libre to recharge energies and start the recovery process, lol.
The 10k tempo was preceded by 1.5k easy to warm up and around 10 mins very easy to cool down, but the cool down I did it after stretching a bit and drinking wáter and after waiting for my brother to finish. So my cooldown started around 25 mins after I finished the 10k.
Anyway, I am very satisfied with the effort, but I am pretty far of my 44 mins shape. However, I have to keep training and improving, thats the only way I can get close and closer.
Rested yesterday and today and tomorrow Will be easy 45 mins to run to recover and on Saturday do another hard workout.
Have a great Thursday!
I have been improving nicely every week, of course muscle memory exist and I have run 44:38 for the 10k 10 years ago, wow, it seems like it was yesterday. Today I ran 53:14 for the 10k, and I had not run a time like that since 2012, where I remember that I did a training run in 49:46 for 10k, but in a race in that same year, did 54:07, have not run better since then until today, so I am satisfied. The weather played a big role since it was around 20 degrees Celsius.
So as I said my plan was to run 5:20 per km, and I had not told that to my brother, I wanted to know if He would follow me or would know inmediately that He was running slower than his 5:30 per km pace. Well, He basically followed me, but I was in the lead after the first 200m, and I could feel his footsteps right behind in the mile, after that the footsteps were Heard farer an farer, I have to admit that on the first half I felt very unconfortable, not because of the pace, because I was not focused, I was focused on the gap that I have built to my brother (as We were Racing), it was after the halfway that I could focus on the task at hand and could keep moving forward to the finish. The splits were pretty even, so pretty much I accomplished my goal, but I really wanted to run sub 53 mins, but to do that I would have to push a lot and that is not the goal for tempo runs.
Finished in 53:14 wih splits per km of 5:18, 5:21(10:39), 5:18 (15:57),5:19 (21:16), 5:23 (26:39 5k), 5:18 (31:57), 5:16 (37:13), 5:20 (42:33), 5:21 (47:54), 5:20 (53:14). In the last 3k I tried to smoothly increase effort/pace, but I just stayed in 5:20 per km like a robot, I could not sped up without doing a tremendous effort, but neither I would have slowed down, I felt pretty strong to slow down.
I have to say that km 3-5 and 5-7 (back) its full of Rolling hills and at an easy pace you dont feel those hills, but when you are running hard you feel those hills a lot and I had to keep focus not to get distracted or affected by those hills, so I think the splits reflect that I handled those hills well.
1st 3k were in 15:57, second 3k were in 16:00 and 3rd 3k were in 15:57, so pretty even.
1st 2.5k in 13:20 and 5k in 26:39, so again pretty even, I pretty much hit 5:20 per km, like a robot, I dont think that I have ever run that even in my life.
After the run I felt starving so We headed to the chinese buffet libre to recharge energies and start the recovery process, lol.
The 10k tempo was preceded by 1.5k easy to warm up and around 10 mins very easy to cool down, but the cool down I did it after stretching a bit and drinking wáter and after waiting for my brother to finish. So my cooldown started around 25 mins after I finished the 10k.
Anyway, I am very satisfied with the effort, but I am pretty far of my 44 mins shape. However, I have to keep training and improving, thats the only way I can get close and closer.
Rested yesterday and today and tomorrow Will be easy 45 mins to run to recover and on Saturday do another hard workout.
Have a great Thursday!
martes, 9 de octubre de 2018
Starting the week
I forgot to mention that on Sunday I finished another week with 6 days per week of running, the 4th in a row, I dont remember the last time I did something like that. Of course, now its more difficult since I am unemployed and I have more time. Whats better than running to spend your free time?
Anyway, Yesterday I did another easy run to recover from Saturday and at the same time prepare for today`s workout. I ran around 18 mins with my brother, then he turned around because He only was doing 35 mins, I opted for 45 mins, so I turned around when I had 23:00, and came back to the starting point in 45:06 or so, so mission accomplished. The pace was fairly easy around 6:20 and 6:15 per km, sometimes it feels unconfortable when you are running that pace and a lot of people passes you, holding back and paying attention to your own training is a test of patience also. You have to respect the easy days as your hard days. The weather was very rainy, when I finished the run it was pouring rain, so walking to my house would have been unconfortable, so I jogged one more mile to my house at a very easy pace, so I would say that I did around 8.5k total.
The weather is getting cold the last few days, right now as I type this is cloudy and the weather is in 20 Celsius, but since its cloudy it felt cooler.
Yesterday`s morning I also did push ups, 4 sets of 15 repeats and 1 set of 10 repeats, getting stronger in that regard, which I think has helped my running.
For this evening I am planning a tempo run but at a slower pace, maybe 8-10k. That would give me the mental strength and the added sustained threshold work. Plus my brother is doing 13k at 5:30 per km and want to help him a bit. Well I have not told him, but I want to cross the first km in 5:20 and after that evaluate my effort, if I felt good I keep that pace, if I dont feel that good I would slow down to his pace to run 5:30 per km, but honestly I am inclining more for the former.
As the last 2 days were pretty easy, I need to push some on today`s workout eventhough the distance is " long".
Running earlier today since its a public holiday here so We are planning to meet at 5:50 to start the warm up.
Another thing, the leg did not bother me at all yesterday, I could feel something there, but could run normally. We Will see how it behave today with the faster pace and with the cooler temperature.
Stay tuned!
Anyway, Yesterday I did another easy run to recover from Saturday and at the same time prepare for today`s workout. I ran around 18 mins with my brother, then he turned around because He only was doing 35 mins, I opted for 45 mins, so I turned around when I had 23:00, and came back to the starting point in 45:06 or so, so mission accomplished. The pace was fairly easy around 6:20 and 6:15 per km, sometimes it feels unconfortable when you are running that pace and a lot of people passes you, holding back and paying attention to your own training is a test of patience also. You have to respect the easy days as your hard days. The weather was very rainy, when I finished the run it was pouring rain, so walking to my house would have been unconfortable, so I jogged one more mile to my house at a very easy pace, so I would say that I did around 8.5k total.
The weather is getting cold the last few days, right now as I type this is cloudy and the weather is in 20 Celsius, but since its cloudy it felt cooler.
Yesterday`s morning I also did push ups, 4 sets of 15 repeats and 1 set of 10 repeats, getting stronger in that regard, which I think has helped my running.
For this evening I am planning a tempo run but at a slower pace, maybe 8-10k. That would give me the mental strength and the added sustained threshold work. Plus my brother is doing 13k at 5:30 per km and want to help him a bit. Well I have not told him, but I want to cross the first km in 5:20 and after that evaluate my effort, if I felt good I keep that pace, if I dont feel that good I would slow down to his pace to run 5:30 per km, but honestly I am inclining more for the former.
As the last 2 days were pretty easy, I need to push some on today`s workout eventhough the distance is " long".
Running earlier today since its a public holiday here so We are planning to meet at 5:50 to start the warm up.
Another thing, the leg did not bother me at all yesterday, I could feel something there, but could run normally. We Will see how it behave today with the faster pace and with the cooler temperature.
Stay tuned!
domingo, 7 de octubre de 2018
Easy run
Today I ran at 6:50 p.m. with my brother in the Turia park. Today the goal was to run easy to recover from yesterday`s workout.
I felt really good and was talking with my brother, I measured a couple of kms for fun, the first that i measured was in 6:29 and the other was in 6:11, so once We warmed up We increased pace but without noticing. I just ran with my brother for 20 mins, because He turned around earlier ( He was doing 40 mins total), I turned around at 23 mins, and finished where I started in 44:56, I completed the 45 mins, which was the goal.
The weather was pretty good, I barely broke a sweat. I always say that running in this weather is like cheating, I would rather the humididty and the heat to really track my progress, but its what it is. I am feeling pretty good in my runs.
Another thing worth mentioning, is that on the way back, when I had around 28 mins, the left calf started to bother me again and it gave a mini cramp, luckily I could continue my run " normal" and never had to stop, but it seems that the tightness in my calf has returned and I have to be careful.
All in all felt pretty good and easy!
Have a great Sunday!
I felt really good and was talking with my brother, I measured a couple of kms for fun, the first that i measured was in 6:29 and the other was in 6:11, so once We warmed up We increased pace but without noticing. I just ran with my brother for 20 mins, because He turned around earlier ( He was doing 40 mins total), I turned around at 23 mins, and finished where I started in 44:56, I completed the 45 mins, which was the goal.
The weather was pretty good, I barely broke a sweat. I always say that running in this weather is like cheating, I would rather the humididty and the heat to really track my progress, but its what it is. I am feeling pretty good in my runs.
Another thing worth mentioning, is that on the way back, when I had around 28 mins, the left calf started to bother me again and it gave a mini cramp, luckily I could continue my run " normal" and never had to stop, but it seems that the tightness in my calf has returned and I have to be careful.
All in all felt pretty good and easy!
Have a great Sunday!
5k Tempo run + 4 x 200m
Yesterday my brother and I went to the Turia Park at 6:50 p.m. to do our workout. We were doing different workouts this time. I was doing a 5k tempo plus some 200m repeats to loosen legs a bit. He was doing 3 x 1k, 3 x 400m and 2 x 200m.
We warmed up together 1 mile (11 mins or so) very easy, then I went ahead with my workout. During the tempo run I felt pretty good, but after the halfway point I could feel my left calf getting tight, with about a mile to go, it started bothering I thought that I had to stop. Luckily, it decreased and I could complete the 5k tempo. In the last mile the focus shifted from the effort, to the leg and I think that it helped to felt confortable, to be honest, the last mile I felt pretty good and I evaluated my effort and I could continue that pace for several kms, something I clearly could not do weeks back, it seems that I am progressing nicely and I have lost weight, when I was stretching I saw my leg leaner, so I am heading the right direction I guess.
Splits per km were 5:10, 5:14 (10:24), halfway in 12:58, 3rd km in 5:08 (15:32), 5:10 (20:42), 5:11(25:53) so finished the 5k in 25:53, felt pretty good and strong. Jogged 400m to recover, then started 4 x 200m with 200m recovery. Splits for the 200s were 45,45,46,45. I was surprised with these splits since on Tuesday I really was turning the legs over fast to do 48-49, but at the same effort this time around I could run faster, of course today there were only 4 repeats, and the last time were 12 repeats, but I had 5k of threshold work today. After that I stretched a bit and waited for my brother to do the mile cool down at a very easy pace. I am very pleased with how I felt and how this workout went, felt pretty strong and the left calf at the end calmed down, I can feel it a bit tight now though, I hope that it keeps that way or dissapear, but I really dont want to get injured again when I see myself improving my performance. Weather was pretty good also, I bet that it has helped to run faster in the last couple of weeks.
This evening easy running to recover and absorb this workout!
Have a great Sunday!
We warmed up together 1 mile (11 mins or so) very easy, then I went ahead with my workout. During the tempo run I felt pretty good, but after the halfway point I could feel my left calf getting tight, with about a mile to go, it started bothering I thought that I had to stop. Luckily, it decreased and I could complete the 5k tempo. In the last mile the focus shifted from the effort, to the leg and I think that it helped to felt confortable, to be honest, the last mile I felt pretty good and I evaluated my effort and I could continue that pace for several kms, something I clearly could not do weeks back, it seems that I am progressing nicely and I have lost weight, when I was stretching I saw my leg leaner, so I am heading the right direction I guess.
Splits per km were 5:10, 5:14 (10:24), halfway in 12:58, 3rd km in 5:08 (15:32), 5:10 (20:42), 5:11(25:53) so finished the 5k in 25:53, felt pretty good and strong. Jogged 400m to recover, then started 4 x 200m with 200m recovery. Splits for the 200s were 45,45,46,45. I was surprised with these splits since on Tuesday I really was turning the legs over fast to do 48-49, but at the same effort this time around I could run faster, of course today there were only 4 repeats, and the last time were 12 repeats, but I had 5k of threshold work today. After that I stretched a bit and waited for my brother to do the mile cool down at a very easy pace. I am very pleased with how I felt and how this workout went, felt pretty strong and the left calf at the end calmed down, I can feel it a bit tight now though, I hope that it keeps that way or dissapear, but I really dont want to get injured again when I see myself improving my performance. Weather was pretty good also, I bet that it has helped to run faster in the last couple of weeks.
This evening easy running to recover and absorb this workout!
Have a great Sunday!
viernes, 5 de octubre de 2018
Easy runs plus 1k fast in 4:07
I rested on Wednesday. However, I did 4 x 15 and 1 x 10 sets of push ups, so I am clearly progressing on that regard, I think that has helped a lot my running.
On Thursday I had planned for 50 mins of easy running to keep absorbing the 200m repeats. At 6:50 p.m. I ran with my brother in the Turia park and did just that, 50 mins with the firs km that I measured in 6:23, so the pace was pretty easy, We turned around when the watch had 20:30 and came back where We started in 39:53, so I did more than a min of negative Split, effort was the same though, We warmed up and loosened up nicely in the second half. My brother came back in 39:29, He built a gap on me that I could not nor wanted to bridge. This was an easy run so the purpose was clear. Completed the 50 mins.
After my 50 mins, I dranked wáter and waited for my brother because He was running 80 mins yesterday, He was running with a coworker and his coach, when they came back they invited me to do a test, so out of cortesy, did not want to turn down the offer, since I am following my own training plan, anyway, I went.
The test consisted in 1k fast, but before that We would do the same 1k route but an easy pace. So thats what We did, I told to myself to not run all out. So the 1k fast started and my brother and his coworker went ahead, I started fast but at a controlled pace, I tried to maintain my pace and in the last 200m I sped up, finished the 1k in 4:07, I was gaining on my brother who did 4:00, He just went out too fast, the coworke did 3:52. I dont remember the last time I did 4:07 in a km, maybe more than 5 years, I would say more than 6 years without running that time in 1k.
It seems that I am improving as I am training consistently and eating healthy and Smart, so leaner. The weather is helping a ton also, so I would take that. That effort was not anywhere full effort, but it was an honest effort, I just did not want to screw my Saturday tempo run. Plus I had done 12 x 200s just 2 days prior, did not want to play with fire. All in all, it was fun, that 1k reminded me when my brother and I raced the mile back in 2007-2009.
Today I walked a lot I would say I walked around 10k, because early this morning I went to get my DNI( Long process, but I fianally did it), then went to my brother`s work, then at 2:30 p.m. came back to brother`s work and to get to the Turia park and back, that would total around 10k of walking, so more calories burned.
Today my brother and I ran 40 easy mins, I did not see the splits today since I wanted to keep things pretty easy, because I want to do a tempo run tomorrow, nothing too crazy, just tempo effort 25:50s maybe for 5k, then a couple of 200m repeats to loosen up.
Anyway, back to today`s run it was the same as yesterday, We started pretty easy and in the second half We loosened up and without wanting it, ran 1+ min faster in the second half, We turned around again in 20:30, and got back in 39:54 myself and 39:47 my brother. Completed the 40 mins.
I felt pretty good today, a bit tired from yesterday`s fast km, but generally felt pretty good and mentally felt that this run flew by. The weather was pretty good also.
Have a great Friday!
On Thursday I had planned for 50 mins of easy running to keep absorbing the 200m repeats. At 6:50 p.m. I ran with my brother in the Turia park and did just that, 50 mins with the firs km that I measured in 6:23, so the pace was pretty easy, We turned around when the watch had 20:30 and came back where We started in 39:53, so I did more than a min of negative Split, effort was the same though, We warmed up and loosened up nicely in the second half. My brother came back in 39:29, He built a gap on me that I could not nor wanted to bridge. This was an easy run so the purpose was clear. Completed the 50 mins.
After my 50 mins, I dranked wáter and waited for my brother because He was running 80 mins yesterday, He was running with a coworker and his coach, when they came back they invited me to do a test, so out of cortesy, did not want to turn down the offer, since I am following my own training plan, anyway, I went.
The test consisted in 1k fast, but before that We would do the same 1k route but an easy pace. So thats what We did, I told to myself to not run all out. So the 1k fast started and my brother and his coworker went ahead, I started fast but at a controlled pace, I tried to maintain my pace and in the last 200m I sped up, finished the 1k in 4:07, I was gaining on my brother who did 4:00, He just went out too fast, the coworke did 3:52. I dont remember the last time I did 4:07 in a km, maybe more than 5 years, I would say more than 6 years without running that time in 1k.
It seems that I am improving as I am training consistently and eating healthy and Smart, so leaner. The weather is helping a ton also, so I would take that. That effort was not anywhere full effort, but it was an honest effort, I just did not want to screw my Saturday tempo run. Plus I had done 12 x 200s just 2 days prior, did not want to play with fire. All in all, it was fun, that 1k reminded me when my brother and I raced the mile back in 2007-2009.
Today I walked a lot I would say I walked around 10k, because early this morning I went to get my DNI( Long process, but I fianally did it), then went to my brother`s work, then at 2:30 p.m. came back to brother`s work and to get to the Turia park and back, that would total around 10k of walking, so more calories burned.
Today my brother and I ran 40 easy mins, I did not see the splits today since I wanted to keep things pretty easy, because I want to do a tempo run tomorrow, nothing too crazy, just tempo effort 25:50s maybe for 5k, then a couple of 200m repeats to loosen up.
Anyway, back to today`s run it was the same as yesterday, We started pretty easy and in the second half We loosened up and without wanting it, ran 1+ min faster in the second half, We turned around again in 20:30, and got back in 39:54 myself and 39:47 my brother. Completed the 40 mins.
I felt pretty good today, a bit tired from yesterday`s fast km, but generally felt pretty good and mentally felt that this run flew by. The weather was pretty good also.
Have a great Friday!
miércoles, 3 de octubre de 2018
200m Intervals
Yesterday the plan was to do 12 x 200m fast with 200m recovery. I did not know the exact pace that I wanted to run on these, because I have not done mesured repeats in over 1.5 years. The last time I did repeats like that was on the dirt track close to Guadalupe in Madrid, but I dont know the exact distance so that does not count.
I warmed up 1 mile incorporating 3 strides fast to get used to the fast I would run during the workout. The first 3 repeats felt fast, I could manage the speed, but felt that I could not lose any second, I mean that felt fast. What in the past would have felt like a controlled speed, today felt like a " stride" controlled speed, but fast. However, after the 4th repeat I started to feel better and the speed felt "easier".
The majority of the repeats were in the 48-49 seconds, the 10th and the last one were in 46 and 45 seconds respectively, and there were 3 repeats that I could not measure, because I never find the 200m sign, on these 3 I just stopped around 51-53 seconds, but that meant less recovery for the next one. I was doing 200m fast, then 200m jog and so on.
I really wanted to keep these repeats between 48-49, so my intention was not to do 46 or 45, but it is what it is. I have learned that its best to do workout controlled and not let it all in practice, that is what races are for. I need to apply that, because in the past my best races pretty much were in workouts.
Happy with the result, and even more happy with the way that I felt today. Felt strong the whole way. 1 mile to cool down. Total distance was around 8.2k or so. Weather was pretty good, around 24 Celsius with a very good breeze.
Today I ll rest from running but I ll get in some push ups! Have a great humpday! I ll go walking also!
I warmed up 1 mile incorporating 3 strides fast to get used to the fast I would run during the workout. The first 3 repeats felt fast, I could manage the speed, but felt that I could not lose any second, I mean that felt fast. What in the past would have felt like a controlled speed, today felt like a " stride" controlled speed, but fast. However, after the 4th repeat I started to feel better and the speed felt "easier".
The majority of the repeats were in the 48-49 seconds, the 10th and the last one were in 46 and 45 seconds respectively, and there were 3 repeats that I could not measure, because I never find the 200m sign, on these 3 I just stopped around 51-53 seconds, but that meant less recovery for the next one. I was doing 200m fast, then 200m jog and so on.
I really wanted to keep these repeats between 48-49, so my intention was not to do 46 or 45, but it is what it is. I have learned that its best to do workout controlled and not let it all in practice, that is what races are for. I need to apply that, because in the past my best races pretty much were in workouts.
Happy with the result, and even more happy with the way that I felt today. Felt strong the whole way. 1 mile to cool down. Total distance was around 8.2k or so. Weather was pretty good, around 24 Celsius with a very good breeze.
Today I ll rest from running but I ll get in some push ups! Have a great humpday! I ll go walking also!
lunes, 1 de octubre de 2018
Finishing up the week
On Saturday, my brother and I went to the all you can eat Asian buffet, We went at lunch time and I had planned my run for the evening (6:50 p.m.), I ate three plates and I was very full, my next meal was at 10:30 p.m. and this meal was at 1:30 p.m. so 9 hour without ingesting food, and when I ate dinner I was not that hungry, so I ate a lot.
Of course, as I have said several times here my run suffers when I eat too much, so I had to run at 8:20 p.m. today because at my normal time I was still full, I even almost skip the run, but told to myself to at least do 30 mins and see how you feel.
As I ran alone I decided to do another route, I just started near home and headed to the port of Valencia and continue running there in the beach (in a running path), great enviroment there and I got to the restaurant pans company and headed back to complete 45 mins. The last 13 mins or so of the run were with a strong headwind. I did not feel that bad, but I did not feel anything close to how I have been feeling in the last few weeks when I eat at home and controlled portions. Kept the effort easy, just to complete the run. Then walked 35 mins to home.
On Sunday I had to delay my run, because I met with Adelino at 6:20 p.m. and I drank a Little beer ( just one), talk with him a bit and then He headed to Ibiza, where He is working right now. We were pretty close to home so I just came home, got dressed and got out at 7:50 p.m., I did the same route as yesterday, but felt much better and light since I today ate normally, I even was 2+ mins faster at the pans and company restaurant, where I turned around yesterday, so I ran farer today I turned around at 31:30, continued running till 48:10. Then did around 30-35 mins walking to home.
Today I felt really good, the effort was easy, but I felt like I was running effortless at a good clip, felt awesome today. The weather was great on both days.
Another 6 days of running this week, 3rd consecutive week with 6 runs. That is not normal for me these days, but I dont have not much else in my life right now, when I start working I might decrease the frecuency again to 5 times per week. In the meanwhile, I am just getting advantage of not being injured and run as much as I can, I dont know when the next calf strain Will be.
Have a great start to the week!
Edit: Today I ran at 6:50 p.m. in the Turia park. The plan for me was to run easy 40 mins, so I got to the 20:30 mark and then turned around, finished in 40:27. Felt pretty good and easy, the pace I was running was 6:10-6:15 per km. The weather was great, the cool weather is coming here in Valencia.
Of course, as I have said several times here my run suffers when I eat too much, so I had to run at 8:20 p.m. today because at my normal time I was still full, I even almost skip the run, but told to myself to at least do 30 mins and see how you feel.
As I ran alone I decided to do another route, I just started near home and headed to the port of Valencia and continue running there in the beach (in a running path), great enviroment there and I got to the restaurant pans company and headed back to complete 45 mins. The last 13 mins or so of the run were with a strong headwind. I did not feel that bad, but I did not feel anything close to how I have been feeling in the last few weeks when I eat at home and controlled portions. Kept the effort easy, just to complete the run. Then walked 35 mins to home.
On Sunday I had to delay my run, because I met with Adelino at 6:20 p.m. and I drank a Little beer ( just one), talk with him a bit and then He headed to Ibiza, where He is working right now. We were pretty close to home so I just came home, got dressed and got out at 7:50 p.m., I did the same route as yesterday, but felt much better and light since I today ate normally, I even was 2+ mins faster at the pans and company restaurant, where I turned around yesterday, so I ran farer today I turned around at 31:30, continued running till 48:10. Then did around 30-35 mins walking to home.
Today I felt really good, the effort was easy, but I felt like I was running effortless at a good clip, felt awesome today. The weather was great on both days.
Another 6 days of running this week, 3rd consecutive week with 6 runs. That is not normal for me these days, but I dont have not much else in my life right now, when I start working I might decrease the frecuency again to 5 times per week. In the meanwhile, I am just getting advantage of not being injured and run as much as I can, I dont know when the next calf strain Will be.
Have a great start to the week!
Edit: Today I ran at 6:50 p.m. in the Turia park. The plan for me was to run easy 40 mins, so I got to the 20:30 mark and then turned around, finished in 40:27. Felt pretty good and easy, the pace I was running was 6:10-6:15 per km. The weather was great, the cool weather is coming here in Valencia.
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