Today I ran at 7 p.m. with my brother in the Turia park, We just ran
8.1k pretty easy to recover from yeerday`s long run. I included 6 x 100m
strides with 200m recovery as I do every Monday.
I only looked
at the watch in the first km in around 6:48, which was pretty slow, then
did not look again, but pressed the split button in the half (26:25),
and did my strides on the way back, finished the 8.1k in 50:42, my
brother finished ahead, He did not do strides, but He increased pace at
the end, so He passed me in the last 200m or so. I felt good today, the
only downside was that I hit a finger in my left foot and it was
bothering me. Once I started running it did not hurt that much, but
still bother, when I am walking really bother me.
Weather was good and nice easy run to start the week!
martes, 30 de abril de 2019
domingo, 28 de abril de 2019
Long run with fast finish with my brother
Today I did my long run at 6:00 p.m. with my brother in the Turia park.
The plan was as usual 90 mins, with the last 5k at "marathon" effort. It
was good to have company today and today my brother was stronger than
me, He also did the progression segment and built a gap before starting
the faster portion and the gap remained till the end, He even continued
with the fast pace till the completion of the 90 mins. I, in the other
hand, run fast till the point where We started and then run easy for the
3-4 remining mins.
Today We went to the Churchill and back in 16:17, I thought that We were going sub 16 mins, that was the story for me today, I thought that I was going faster than I was actuallly running, kept the easy pace from 6:30-6:13. Started the faster portion in the 9.4k as usual with the watch reading 60:46, 1st km of the fast portion was 5:09, I tried to remain at that pace while keeping the same effort, but second km came in 5:13, then the next 2k were in 10:49, actually it was more than 2 kms because there was an area that was very crowded like yesterday, and I had to deviate from the route a little and lost a good 30 seconds, I even accelerate to not lose so much time, but then got back to the right effort, then the last long km was in 5:31, which was more like 5:15 per km. Finished what I would say was 5.1k or a bit more in 26:42, it does not really matter, the important thing is the effort, got to the starting point in 87:28, and then kept running easy till the 90 mins. I felt really strong at the end and mentally the 90 mins pass quickly. My brother also liked the progression segment, He handled it very well and ran very strong.
I ran around 15k total for the day, the weather was sunny, but decent. The only problem was that the Turia park was very crowded, especially in one area that an event is being held these days ( which is the point that I had to deviate yesterday and today). All in all, it was a good run.
63k for the week. Which is my highest in the last 10 years or so. 6 runs this week again, very consistent running for me!
Today We went to the Churchill and back in 16:17, I thought that We were going sub 16 mins, that was the story for me today, I thought that I was going faster than I was actuallly running, kept the easy pace from 6:30-6:13. Started the faster portion in the 9.4k as usual with the watch reading 60:46, 1st km of the fast portion was 5:09, I tried to remain at that pace while keeping the same effort, but second km came in 5:13, then the next 2k were in 10:49, actually it was more than 2 kms because there was an area that was very crowded like yesterday, and I had to deviate from the route a little and lost a good 30 seconds, I even accelerate to not lose so much time, but then got back to the right effort, then the last long km was in 5:31, which was more like 5:15 per km. Finished what I would say was 5.1k or a bit more in 26:42, it does not really matter, the important thing is the effort, got to the starting point in 87:28, and then kept running easy till the 90 mins. I felt really strong at the end and mentally the 90 mins pass quickly. My brother also liked the progression segment, He handled it very well and ran very strong.
I ran around 15k total for the day, the weather was sunny, but decent. The only problem was that the Turia park was very crowded, especially in one area that an event is being held these days ( which is the point that I had to deviate yesterday and today). All in all, it was a good run.
63k for the week. Which is my highest in the last 10 years or so. 6 runs this week again, very consistent running for me!
Saturday`s easy run with my brother
Yesterday I ran easy with my brother at 6:00 p.m. in the Turia park. We did
the 8.1k route that We normally do, the extra 100m being due to the long
first and last km, totaling around 100m extra. However, yesterday We
had to deviate a bit from our route, because there is a whine activity
in the Turia park and a lot of people there, so We had to take the route
without a lot of people and even doing that We had to doge a lot of
people, so We around another 100m extra yesterday.
The effort was pretty easy and We talked the whole way, 54:30 total time for I would say was 8.2k or so, no biggies though, as the goal was active recovery. Weather was hot!
The effort was pretty easy and We talked the whole way, 54:30 total time for I would say was 8.2k or so, no biggies though, as the goal was active recovery. Weather was hot!
sábado, 27 de abril de 2019
Yesterday`s 8k tempo with my brother
Yesterday I did my 8k tempo with my brother at 6:00 p.m., The last couple of
days I have been stress for outside of running things, so my mind was
not into it today, but you have to execute no matter how you feel, of
course, this mantra does not always apply. The weather today was hotter
than in my last 8k tempos because those were in rainy days and the sun
today was shining hard. I had not done a tempo run with my brother for like almost 2 months.
I warmed up 15 mins + 5 x 50m strides as usual. Then the tempo started, my brother had in mind to run 38 mins ( He told me after the tempo), However We started very slow, I looked at the 200s in 66 seconds, that is way too SLOW!, in the first 200 there were to people and had to run extra distance, but anyway that is too slow, I then tried to correct the pace, but could only manage to run 5:00 per km, crossed the 1km in 5:06 and felt more tired than usual, I told myself then that I would be happy to run sub 40 mins, in the 1st km my brother had a 2-4 seconds gap on me, 2nd and 3rd km felt better than the first one, but my brother was still ahead, but I was gaining, by the time We crossed the halfway in 20:02, He had a 1 second gap on me, as soon as We turned around, I sped up to run side by side with him, but shortly, I felt better and started pushing the pace, by the 5k I started running alone and was running my "normal" pace home. I finished in 38:55 and my brother finished in 40:04, so He kept the pace, but I ran 70 seconds or so negative split, it was a copy of last week tempo, but a tad slower.
Splits per km were: 5:06, 5:02 (10:08), 4:55 (15:03), 4:59 (20:02), 4:45 (24:47), 4:44 (29:31), 4:47 (34:18), 4:37 for 38:55. I feel tired in the first 2-3k, and I thought that it was going to be a bad day, but after the 3k and especially after halfway I found myself better and better and was cruising at 4:45s per km. Finished the tempo breathing pretty good, not huffing and puffing, so the training is working. For cool down I ran around 12 mins, so around 12k total for the day.
I warmed up 15 mins + 5 x 50m strides as usual. Then the tempo started, my brother had in mind to run 38 mins ( He told me after the tempo), However We started very slow, I looked at the 200s in 66 seconds, that is way too SLOW!, in the first 200 there were to people and had to run extra distance, but anyway that is too slow, I then tried to correct the pace, but could only manage to run 5:00 per km, crossed the 1km in 5:06 and felt more tired than usual, I told myself then that I would be happy to run sub 40 mins, in the 1st km my brother had a 2-4 seconds gap on me, 2nd and 3rd km felt better than the first one, but my brother was still ahead, but I was gaining, by the time We crossed the halfway in 20:02, He had a 1 second gap on me, as soon as We turned around, I sped up to run side by side with him, but shortly, I felt better and started pushing the pace, by the 5k I started running alone and was running my "normal" pace home. I finished in 38:55 and my brother finished in 40:04, so He kept the pace, but I ran 70 seconds or so negative split, it was a copy of last week tempo, but a tad slower.
Splits per km were: 5:06, 5:02 (10:08), 4:55 (15:03), 4:59 (20:02), 4:45 (24:47), 4:44 (29:31), 4:47 (34:18), 4:37 for 38:55. I feel tired in the first 2-3k, and I thought that it was going to be a bad day, but after the 3k and especially after halfway I found myself better and better and was cruising at 4:45s per km. Finished the tempo breathing pretty good, not huffing and puffing, so the training is working. For cool down I ran around 12 mins, so around 12k total for the day.
miércoles, 24 de abril de 2019
Easy recovery run
Today I ran in the Turia Park at 7:00 p.m. with my brother and a coworker of him, Pablo. The plan was to run easy, but Pablo is faster than us, so probably He would run faster than our slow easy pace. From the get go I basically ran alone, as they really ran faster than I could today. I was really tired from yesterday`s intervals so I could only muster 51:47 for 8.1k today. They ran 50:10. I just held back and ran relaxed to recover from yesterday and to prepare for Friday`s tempo. Tomorrow is a day off.
martes, 23 de abril de 2019
Intervals: 4 x 1200m + 1 x 400m
Today it was the day of intervals. I did these intervals with my
brother, We had 4 weeks without running intervals together because of
the racing schedule of his, so today We did it together.
The plan for today was 4 x 1200m with 600m recovery jog in between and 1 x 400s or 2 x 200s to finish up.
I warmed up 15 mins easy incorporating 5 x 50m strides as usual. I was not motivated to do the workout today and when I woke up this morning I felt somewhat tired, but I was going to do it anyway, and sometimes you are not going to be motivated and that when it comes discipline into play.
Splits for the 4 x 1200m were 5:12, 5:16, 5:00, 4:51. I felt really good in this workout, in the first 400s felt a bit sluggish, but after the 600s started to feel better and better and that carried through the whole workout. Finished the workout feeling very strong and very good. After the last 1200m jogged 600m to do the final 400s really fast. In this one my brother only did 200s in 38.13, I crossed the 200s behind him, but as I was going to do 400s tried to keep a strong rhythm without losing my form, finished the 400m repeat in 80.72 seconds. So faster than I should probably, but those fast repeats at the end really help me close hard in races.
In the 1200s repeats, I basically did the first 2 with my brother, but in the last 2 I just gapped him some and in the last one I ran 20 secs faster than him, but He did great nonetheless.
Walked 100m after the 400s to recover my breath and then did 13:20 for cool down, so around 1.8k cool down. Around 11.6k total for the day. We enjoyed the workout and were happy with the splits and How We felt. I really was surprised with how good I felt at the end, as opposed to the last interval workout 2 weeks ago, where at the end I felt very bad, and legs were like jelly at the end. Weather was good!
The plan for today was 4 x 1200m with 600m recovery jog in between and 1 x 400s or 2 x 200s to finish up.
I warmed up 15 mins easy incorporating 5 x 50m strides as usual. I was not motivated to do the workout today and when I woke up this morning I felt somewhat tired, but I was going to do it anyway, and sometimes you are not going to be motivated and that when it comes discipline into play.
Splits for the 4 x 1200m were 5:12, 5:16, 5:00, 4:51. I felt really good in this workout, in the first 400s felt a bit sluggish, but after the 600s started to feel better and better and that carried through the whole workout. Finished the workout feeling very strong and very good. After the last 1200m jogged 600m to do the final 400s really fast. In this one my brother only did 200s in 38.13, I crossed the 200s behind him, but as I was going to do 400s tried to keep a strong rhythm without losing my form, finished the 400m repeat in 80.72 seconds. So faster than I should probably, but those fast repeats at the end really help me close hard in races.
In the 1200s repeats, I basically did the first 2 with my brother, but in the last 2 I just gapped him some and in the last one I ran 20 secs faster than him, but He did great nonetheless.
Walked 100m after the 400s to recover my breath and then did 13:20 for cool down, so around 1.8k cool down. Around 11.6k total for the day. We enjoyed the workout and were happy with the splits and How We felt. I really was surprised with how good I felt at the end, as opposed to the last interval workout 2 weeks ago, where at the end I felt very bad, and legs were like jelly at the end. Weather was good!
lunes, 22 de abril de 2019
Easy recover run + 6 x 100m strides
Today I ran with my brother in the Turia park at 5:45 p.m. Its easter
day, so no work here in Valencia. We did 8.1k easy today, I did it very
easy because I was tired from yesterday, a long run really leaves me
more tired than intervals or races, I really felt tired today, but that
what easy runs are for.
From 5k on I did my 6 x 100m strides, today I did them slower than usual, since I just wanted to get the legs moving. Did not look at the watch during the run, but finished the 8.1k in 51:19. Finished feeling much better than when I started. I hope to be ready for my intervals tomorrow!
From 5k on I did my 6 x 100m strides, today I did them slower than usual, since I just wanted to get the legs moving. Did not look at the watch during the run, but finished the 8.1k in 51:19. Finished feeling much better than when I started. I hope to be ready for my intervals tomorrow!
domingo, 21 de abril de 2019
Afternoon Long Run with Fast Finish
Today I did my long run again in the afternoon. My brother as I said, is
out of town, so I decided to run in the afternoon. I started the run at
4 p.m. in the Turia park since the forecast said that it was going to
rain, but so far it has been cloudy, but not even a drop of rain.
Then plan was to do the same as 2 weeks ago, easy effort and in the last 5 kms marathon effort, or in my case as I never have run a marathon, faster than easy pace and slower than tempo pace. Went to the "Churchill" and back in 15:51, fastest time in a while in that segment, felt good and then went to the other extreme of the Turia park and back.
Splits were: 15:51 (2.4k or so to the churchill), then splits per km: 6:43 (22:34, this is the long km that has 50m extra, so around 6:23), 6:20 (28:54), 6:15 (35:09), 6:16 (41:25), 6:08 (47:33), 6:11 (53:44), 6:12 (59:56), I now started the 5k progression at "marathon effort", 5:14 (1:05:10), 5:15 (1:10:25), 5:08 (1:15:33), 5:04 (1:20:37), 5:20 (This is like the first km, around 50m long, so more around 5:05 or so), finished the 5k when the watch read 1:25:57, then ran easy for the remaining 4:03 to complete the 90 mins, finished in the fountain to drink some water.
Felt a bit tired at the end, but the pace felt very managable, did the last 5ks with the extra 50m in 26:01, so 5k were around 25:45 or so, so around 25 seconds faster than 2 weeks ago for the last 5k, but I got to the 14.4k today in 85:57, 2 weeks ago I got in 88:44, so almost 3 mins faster. Anyway, I wont do a competition in every long run, since the most important thing here is the duration of the run and the last 5k at a faster pace, the remaining of the run is easy, and easy pace varies depending on how tired you are. I felt good in the faster portion, felt like I almost was not breathing, but the legs were somewhat tired, which is good because these kind of runs teach you to run fast when tired. Good day of running and good weather for running.
The Turia park was very lonely, it was me and some fellow runners running there. You have to do what you have to do! Around 15.1k total for the day and 61+ kms for the week which is good! Another weeks running 6 times, I cant thing of another year that I have run so consistently.
Then plan was to do the same as 2 weeks ago, easy effort and in the last 5 kms marathon effort, or in my case as I never have run a marathon, faster than easy pace and slower than tempo pace. Went to the "Churchill" and back in 15:51, fastest time in a while in that segment, felt good and then went to the other extreme of the Turia park and back.
Splits were: 15:51 (2.4k or so to the churchill), then splits per km: 6:43 (22:34, this is the long km that has 50m extra, so around 6:23), 6:20 (28:54), 6:15 (35:09), 6:16 (41:25), 6:08 (47:33), 6:11 (53:44), 6:12 (59:56), I now started the 5k progression at "marathon effort", 5:14 (1:05:10), 5:15 (1:10:25), 5:08 (1:15:33), 5:04 (1:20:37), 5:20 (This is like the first km, around 50m long, so more around 5:05 or so), finished the 5k when the watch read 1:25:57, then ran easy for the remaining 4:03 to complete the 90 mins, finished in the fountain to drink some water.
Felt a bit tired at the end, but the pace felt very managable, did the last 5ks with the extra 50m in 26:01, so 5k were around 25:45 or so, so around 25 seconds faster than 2 weeks ago for the last 5k, but I got to the 14.4k today in 85:57, 2 weeks ago I got in 88:44, so almost 3 mins faster. Anyway, I wont do a competition in every long run, since the most important thing here is the duration of the run and the last 5k at a faster pace, the remaining of the run is easy, and easy pace varies depending on how tired you are. I felt good in the faster portion, felt like I almost was not breathing, but the legs were somewhat tired, which is good because these kind of runs teach you to run fast when tired. Good day of running and good weather for running.
The Turia park was very lonely, it was me and some fellow runners running there. You have to do what you have to do! Around 15.1k total for the day and 61+ kms for the week which is good! Another weeks running 6 times, I cant thing of another year that I have run so consistently.
sábado, 20 de abril de 2019
Easy recovery run
Today I ran at 6:10 p.m. in the Blasco park, as my brother is out of
town, I have to run alone, so I waited till the evening to get my easy
run in. Luckily, it was not raining by the time I went out. In the
morning the wind and the rain were bothering, so I moved it till the
evening. Today I ate a whopper combo, but that did not bother me in the
run, in fact, by 3 p.m. I was already hungry. I remember, when I was
working in The Dominican Republic, I ate 2 combos whopper at lunch with
my coworkers, good times!! But thinking back now, its jut too much
calories and food, no need for that.
I did 8 laps in the Blasco park, 1st lap 5:50, halfway (4 laps) in 22:52 and finished the run in 45:16 for 7.2k. Started pretty sluggish, but felt pretty good as the run went by. Good easy recovery run! After my run, did 1 lap walking. Tomorrow my long run!!
I did 8 laps in the Blasco park, 1st lap 5:50, halfway (4 laps) in 22:52 and finished the run in 45:16 for 7.2k. Started pretty sluggish, but felt pretty good as the run went by. Good easy recovery run! After my run, did 1 lap walking. Tomorrow my long run!!
viernes, 19 de abril de 2019
Rainy 8k tempo run
Yesterday was my day off. I was really tired on Wednesday and I was not sure that I was going to be fully recovered for today, but I was doing my tempo run anyway, luckily, I felt pretty good when I woke up. That rest day always help a lot.
For today and the whole way in the forecast is rain and more rain, so I was not so sure if I would be able to do my 8k tempo run, since it was going to rain the whole day and I did not want to risk anything, I even thought about taking the day the day off and run the tempo in the morning, because tomorrow morning the likely of rain is 50%, so much better than today. However, I stayed at home yesterday and I was sick of being inside, needed my running fix, needed to be outside, no matter if its was raining.
I decided to get my 8k tempo done no matter what, I warmed up from home today since it was not logical to walk to the park under the rain and start running there, instead, I warmed up from home to the Turia park at 4:50 p.m., Warmed up 15 mins including 4 x 50m controlled strides to get the legs moving, but too much paddles so they were pretty controlled. I wore my windbreaker because of the rain, but I was sweating a lot before starting, but that really helped with the strong wind.
The tempo started, 1st 200s in 59 seconds, right where I wanted to be , first 3k were conservative and played it by feel, like my last 8k tempo, I ran conservatively till the 2 mile mark, then started to open up, and as I had completed the 8k tempo 2 weeks ago, I was much more confident, because I know that I can complete it, when I hit the halfway point, I was feeling pretty good, too good to be true, so I decided to progressively increase the pace while keeping it relaxed, even in the last km I realized that I could run sub 39 mins, so I pushed while maintaining good form and in the last 200s pushed, but without sprinting, finished the 8k tempo in 38:49. Much better than expected and the conditions were very rainy, but I think that they pretty good to run fast. I felt very happy when I finished, I crushed my time from 2 weeks ago.
Splits per km were: 4:59,5:02 (10:01),5:02 (15:03), 4:56 (19:59), 4:51 (24:50), 4:48 (29:38), 4:43 (34:21), 4:28 to finish in 38:46. Negative split 70 seconds, so 19:59/18:50, I felt so good in the first half that I had a lot left in the tank and decided to push it a bit in the second half. Last 5 kms were in 23:46, this is the first time that I run sub 24 mins in training in the last 7 years. Last 3k were in 13:59, so I think the same applies, cant remember the last time I ran sub 14 mins in the 3k in training, maybe in 2011.
Its incredibly how "easy" those 3k felt, given that I had never run that fast in any of my tempos, let alone to get the last one in 4:28 (roughly 5k race pace) is surprising. The weather was great maybe, or last week race really opened my system, or a combination of all! Who knows! maybe the training is working!
I am happy with how far I have gotten after I lost all the extra weight, I thought that I would never get back to sub 23 mins 5k and sub 50 mins in the 10k, ( I had yet to do so since I had to run 2 more kms today to hit 48:30 for the 10k).
I cooled down to home today, the same as my warm up, around 15 mins easy warm down. Around 12.6k total and one of my best tempos ever (if not the best). All of that in a awful rainy day, and I almost skip the day.
For today and the whole way in the forecast is rain and more rain, so I was not so sure if I would be able to do my 8k tempo run, since it was going to rain the whole day and I did not want to risk anything, I even thought about taking the day the day off and run the tempo in the morning, because tomorrow morning the likely of rain is 50%, so much better than today. However, I stayed at home yesterday and I was sick of being inside, needed my running fix, needed to be outside, no matter if its was raining.
I decided to get my 8k tempo done no matter what, I warmed up from home today since it was not logical to walk to the park under the rain and start running there, instead, I warmed up from home to the Turia park at 4:50 p.m., Warmed up 15 mins including 4 x 50m controlled strides to get the legs moving, but too much paddles so they were pretty controlled. I wore my windbreaker because of the rain, but I was sweating a lot before starting, but that really helped with the strong wind.
The tempo started, 1st 200s in 59 seconds, right where I wanted to be , first 3k were conservative and played it by feel, like my last 8k tempo, I ran conservatively till the 2 mile mark, then started to open up, and as I had completed the 8k tempo 2 weeks ago, I was much more confident, because I know that I can complete it, when I hit the halfway point, I was feeling pretty good, too good to be true, so I decided to progressively increase the pace while keeping it relaxed, even in the last km I realized that I could run sub 39 mins, so I pushed while maintaining good form and in the last 200s pushed, but without sprinting, finished the 8k tempo in 38:49. Much better than expected and the conditions were very rainy, but I think that they pretty good to run fast. I felt very happy when I finished, I crushed my time from 2 weeks ago.
Splits per km were: 4:59,5:02 (10:01),5:02 (15:03), 4:56 (19:59), 4:51 (24:50), 4:48 (29:38), 4:43 (34:21), 4:28 to finish in 38:46. Negative split 70 seconds, so 19:59/18:50, I felt so good in the first half that I had a lot left in the tank and decided to push it a bit in the second half. Last 5 kms were in 23:46, this is the first time that I run sub 24 mins in training in the last 7 years. Last 3k were in 13:59, so I think the same applies, cant remember the last time I ran sub 14 mins in the 3k in training, maybe in 2011.
Its incredibly how "easy" those 3k felt, given that I had never run that fast in any of my tempos, let alone to get the last one in 4:28 (roughly 5k race pace) is surprising. The weather was great maybe, or last week race really opened my system, or a combination of all! Who knows! maybe the training is working!
I am happy with how far I have gotten after I lost all the extra weight, I thought that I would never get back to sub 23 mins 5k and sub 50 mins in the 10k, ( I had yet to do so since I had to run 2 more kms today to hit 48:30 for the 10k).
I cooled down to home today, the same as my warm up, around 15 mins easy warm down. Around 12.6k total and one of my best tempos ever (if not the best). All of that in a awful rainy day, and I almost skip the day.
miércoles, 17 de abril de 2019
Easy recovery run
Today I ran at 7 p.m., with my brother and We did 8.1k in the Turia park. I felt really tired today so kept the effort and pace very easy. Just looked at the watch at first km which was 7:02 with the extra 50m. The pace was very slow today, but I just felt tired.
Finished 8.1k in 52:37, good conversation with my brother, good weather and good easy run.
Tomorrow I rest!
Finished 8.1k in 52:37, good conversation with my brother, good weather and good easy run.
Tomorrow I rest!
martes, 16 de abril de 2019
Fartlek 10k
Today I ran at 6:50 p.m. I had planned a fartlek, because I did not want to run easy, because although I am sore, I felt fresh yesterday, so I had to do something with quality today, but I was flexible enough that if I felt tired during the first 1k fast I would just run easy for the rest of the day.
The fartlek would be the same as 3 weeks ago where my brother and I did 54:53 for 10.1k, today I expected a slower time because I thought that that day was a pretty good day. Today was even better.
2k easy, 1k fast, 1k easy,1k fast, 1k easy,1k fast, 1k easy, 1k fast and 1k easy. I wanted the 1k easy to be no slower than 6 mins, unlike the last time I did it, where I was just over 6 mins for the slower kms, but no biggies, today that worked out very well.
Splits were: 6:24 ( more like 6:04, because that first km has around 50m extra), 5:53 (12:17), 4:30 (16:47), 5:49 (22:36), 4:21(26:57), 5:50 (32:47), 4:13 (37:00), 5:41 (42:41), 4:13 (46:54), 5:46 ( this km apply the same as the first one, 50m extra, so it was more like 5:28-5:31 for that km), total for the 10.1k was 52:41.
Finished feeling pretty good and strong, very loose as well. I was surprised with the time also, negative split the run by 1:14, so second half was 25:43 for 5.05 km, so I ll take it 2 days after a race.
Those 4:13s felt somewhat controlled, not easy of course, but not too hard either. Well that is my best time in 10k in the last 8 years and it was in fartlek mode, a lot of work to do, but my best shape in years. Weather was pretty good also. Good light workout!
My brother did 5 x 1k today at a good clip, averaging 4:20 per km for the workout, so good workout!
The fartlek would be the same as 3 weeks ago where my brother and I did 54:53 for 10.1k, today I expected a slower time because I thought that that day was a pretty good day. Today was even better.
2k easy, 1k fast, 1k easy,1k fast, 1k easy,1k fast, 1k easy, 1k fast and 1k easy. I wanted the 1k easy to be no slower than 6 mins, unlike the last time I did it, where I was just over 6 mins for the slower kms, but no biggies, today that worked out very well.
Splits were: 6:24 ( more like 6:04, because that first km has around 50m extra), 5:53 (12:17), 4:30 (16:47), 5:49 (22:36), 4:21(26:57), 5:50 (32:47), 4:13 (37:00), 5:41 (42:41), 4:13 (46:54), 5:46 ( this km apply the same as the first one, 50m extra, so it was more like 5:28-5:31 for that km), total for the 10.1k was 52:41.
Finished feeling pretty good and strong, very loose as well. I was surprised with the time also, negative split the run by 1:14, so second half was 25:43 for 5.05 km, so I ll take it 2 days after a race.
Those 4:13s felt somewhat controlled, not easy of course, but not too hard either. Well that is my best time in 10k in the last 8 years and it was in fartlek mode, a lot of work to do, but my best shape in years. Weather was pretty good also. Good light workout!
My brother did 5 x 1k today at a good clip, averaging 4:20 per km for the workout, so good workout!
lunes, 15 de abril de 2019
Easy recovery run
Today I ran with my brother at 6:50 p.m. in the Turia park. The plan for today was to run easy to recover from yesterday`s race. As soon as I started I felt fresh, and my brother felt tired from his long run. I went ahead and ran easy, but at a more brisky pace than him. I only looked at the watch in the first km, which was 6:48, since this km is longer,it was more like 6:28, then did not look at the watch any more. However, I pressed the split button in the halfway without looking.
In the end finished the 8.1k in 50:49, honestly I thought that I was going faster, but no biggies it was just a recovery day. My brother finished in 53:15, so He was very tired. Weather was good and a lot of people in the Turia park.
Tomorrow I ll do a fartlek if I feel good. If I feel too tired due to the DOMS, I ll run just easy, but so far I am up for the fartlek.
In the end finished the 8.1k in 50:49, honestly I thought that I was going faster, but no biggies it was just a recovery day. My brother finished in 53:15, so He was very tired. Weather was good and a lot of people in the Turia park.
Tomorrow I ll do a fartlek if I feel good. If I feel too tired due to the DOMS, I ll run just easy, but so far I am up for the fartlek.
domingo, 14 de abril de 2019
VI carrera José Antonio Redolat race: 5.075 kms in 22:25!
Today I raced the 5.075km race called "VI Carrera José Antonio Redolat" which I enjoyed. As I said, I decided to run this race on Thursday. I wanted to do a 8k tempo run on Friday and I did not want to miss it, but I really wanted to get sub 23 mins in the 5k, yes, I wanted to run faster than 23 mins even with the extra 75 meters that it race has. So I decided to skip the tempo and run this race though, We do workouts for improving at races after all, so We have to race.
I went to the race with my brother, the race today was far from home, around 4 miles. I was not going to do a 4 mile warm up, so We got there by bus and I did my warm up over there. I told him to take me 15 mins or so to warm up, I did around 16 mins of easy running including my usual 5 x 50m or so strides, but this time at race effort or the pace that I want to go out. I jogged some more and did another stride in the corral (it was not crowded just yet). Then had to wait 30+ mins in the starting line till the gun went off ( at 9:04 a.m. my wave). The weather was good though!!
The gun went off and I crossed the starting line 8 seconds after the gun went off, so a bit back, however, I encountered some problems in the first 500m of the race, dodging people, jogging behind a line of slower runners, I wasted a lot of energy and that kind of pissed me off, after the 500m though I found a good rhythm, but I was huffing and puffing more than necessary and when I crossed the 1st km, my breathing was faster than I liked, but I hang tough and kept going. Its difficult to run with someone in these races, because people are just passing you fast, or you are passing people, too much people running these races. The level here in Valencia is awesome!
However, I spotted a gal that had around 10m of a gap, and try to keep contact, man! She kept the same gap till the last 1-1.2k to go, and then started to build a bigger lap, I tried the best I could to keep my effort and to turn over the legs as quickly as possible, but a lot of people were passing me, but I felt I was not slowing down much though (if at all), maybe She sped up very hard in the last part of the race. My workouts have teached me to run hard when tired and when is hurting so I was very confident about that. With 1k to go, I just remembered my 1000m intervals and just said, one more interval and you are done, I was very tired at that point, but moved the legs as fast as I could while running relaxed, I thought that I was not going to have the strength for my killer sprint, like in the last 2 races, but when I saw the finishing line/clock I started accelerating till my sprint velocity, closed very hard and passed some people at the end.
As you know, I dont wear a watch in races, so I only knew my time at the end. This time my brother took me the time , since the finishing clock has the time of the 1st wave, so I only have to wait till getting home to know my real time, but as my brother took the time of the 2nd wave, I knew pretty much what my times was.
I finished the 5.075kms in 22:25 (7:06 per mile/4:25 per km), so that means I did the 5k in 22:08 or so, so almost 1 min faster than the 5k race I ran on February. I ll take that as a success. Getting better with each race! But as my brother told me We need to get faster, the level here is very high and those people make you look very slow! The race finished in the track of the Turia, so this was the first time that I ran in that track. After the race, I did 12 mins of easy running back and forth in the track. Then went went back to my brother`s home in bus, and then when We got to his house, I started running 1 more km to my home at an easy pace, so I did around 18-19 mins total cool down. I would say that I ran around 10k total for the day and I am thinking on running 5k this evening to shake out the legs, not sure about that though.
All in all, a good day at the races and very happy with my performance even though I had some problems in the first 500m.
I went to the race with my brother, the race today was far from home, around 4 miles. I was not going to do a 4 mile warm up, so We got there by bus and I did my warm up over there. I told him to take me 15 mins or so to warm up, I did around 16 mins of easy running including my usual 5 x 50m or so strides, but this time at race effort or the pace that I want to go out. I jogged some more and did another stride in the corral (it was not crowded just yet). Then had to wait 30+ mins in the starting line till the gun went off ( at 9:04 a.m. my wave). The weather was good though!!
The gun went off and I crossed the starting line 8 seconds after the gun went off, so a bit back, however, I encountered some problems in the first 500m of the race, dodging people, jogging behind a line of slower runners, I wasted a lot of energy and that kind of pissed me off, after the 500m though I found a good rhythm, but I was huffing and puffing more than necessary and when I crossed the 1st km, my breathing was faster than I liked, but I hang tough and kept going. Its difficult to run with someone in these races, because people are just passing you fast, or you are passing people, too much people running these races. The level here in Valencia is awesome!
However, I spotted a gal that had around 10m of a gap, and try to keep contact, man! She kept the same gap till the last 1-1.2k to go, and then started to build a bigger lap, I tried the best I could to keep my effort and to turn over the legs as quickly as possible, but a lot of people were passing me, but I felt I was not slowing down much though (if at all), maybe She sped up very hard in the last part of the race. My workouts have teached me to run hard when tired and when is hurting so I was very confident about that. With 1k to go, I just remembered my 1000m intervals and just said, one more interval and you are done, I was very tired at that point, but moved the legs as fast as I could while running relaxed, I thought that I was not going to have the strength for my killer sprint, like in the last 2 races, but when I saw the finishing line/clock I started accelerating till my sprint velocity, closed very hard and passed some people at the end.
As you know, I dont wear a watch in races, so I only knew my time at the end. This time my brother took me the time , since the finishing clock has the time of the 1st wave, so I only have to wait till getting home to know my real time, but as my brother took the time of the 2nd wave, I knew pretty much what my times was.
I finished the 5.075kms in 22:25 (7:06 per mile/4:25 per km), so that means I did the 5k in 22:08 or so, so almost 1 min faster than the 5k race I ran on February. I ll take that as a success. Getting better with each race! But as my brother told me We need to get faster, the level here is very high and those people make you look very slow! The race finished in the track of the Turia, so this was the first time that I ran in that track. After the race, I did 12 mins of easy running back and forth in the track. Then went went back to my brother`s home in bus, and then when We got to his house, I started running 1 more km to my home at an easy pace, so I did around 18-19 mins total cool down. I would say that I ran around 10k total for the day and I am thinking on running 5k this evening to shake out the legs, not sure about that though.
All in all, a good day at the races and very happy with my performance even though I had some problems in the first 500m.
sábado, 13 de abril de 2019
Morning easy shake out in the harbor
Today I ran in the harbor at 8:40 a.m., I was supposed to help my brother with the last 45 mins of his 90 mins long run, but when I started the run, within 400m of the run I saw him walking, He had to quit the run in the first km, because He suffered from GI problems, so He headed home and there I was running alone in the harbor. I did a shortened version of our long run loop, just went 23 mins out and 23 mins back, of course I did negative split, but completed the 46 mins. Around 7.2k or so, dont know distance.
The pace today was very easy to shake the legs out. At the beginning, I felt tired, but in the second half of the run felt pretty good. We will see how the race goes tomorrow!
The pace today was very easy to shake the legs out. At the beginning, I felt tired, but in the second half of the run felt pretty good. We will see how the race goes tomorrow!
viernes, 12 de abril de 2019
Easy run + 6 x 100m strides
For today I had planned the 8k tempo run, but yesterday I decided to sign in for a Sunday`s 5075m race. It was cheap, so I could not let it pass, after all We train to race. My brother did the tempo alone today and He did 8k in 39:54, so He ran solid.
I ran with him (although not the same workout) in the Turia park, but I only did 8 kms easy incorporating 6 x 100m strides to loosen up the legs. The legs were somewhat tired today, but I am registered and I ll race the best that I can.
I only looked at the watch in the first km (6:46 with the extra 20 secs, so more like 6:26), and then decided not to look at it again and just kept the effort easy, but not recovery pace. Pressed the split button in the 4k and it was 25:03, then at 5k point, I started my 6 x 100m strides which the first couple felt very sluggish and slow, but by the last one could loosen up and finished the run feeling pretty good and loose, so that is a good sign. Finished the 8k and 50m or so in 47:35, so the last 4k were in 22:32, which I was surprised about. Weather was pretty good and although I felt somewhat tired, the legs felt fresh, but quiet like right the day after a workout.
Another easy run tomorrow of around 45-47 mins and then give it all on Sunday.
I ran with him (although not the same workout) in the Turia park, but I only did 8 kms easy incorporating 6 x 100m strides to loosen up the legs. The legs were somewhat tired today, but I am registered and I ll race the best that I can.
I only looked at the watch in the first km (6:46 with the extra 20 secs, so more like 6:26), and then decided not to look at it again and just kept the effort easy, but not recovery pace. Pressed the split button in the 4k and it was 25:03, then at 5k point, I started my 6 x 100m strides which the first couple felt very sluggish and slow, but by the last one could loosen up and finished the run feeling pretty good and loose, so that is a good sign. Finished the 8k and 50m or so in 47:35, so the last 4k were in 22:32, which I was surprised about. Weather was pretty good and although I felt somewhat tired, the legs felt fresh, but quiet like right the day after a workout.
Another easy run tomorrow of around 45-47 mins and then give it all on Sunday.
jueves, 11 de abril de 2019
Afternoon recovery run
Yesterday I ran at 5:15 p.m. in the Blasco Park alone again. I did 8 laps in the Park with the first one being in 5:50, halfway in 22:47 and finished the 8 laps in 45:09. Then kept running to home to complete 47:04, it was around 7.5k total.
I thought that I was going to be very tired from yesterday`s workout, but I actually felt very good and my legs felt fresh. Kept the effort very easy to recover though, since on Friday I do have another 8k tempo. Weather was rainy, it poured a bit during the run, but nothing big.
Felt pretty good. Went to watch the movie "Dumbo" afterwards, its not a bad movie, but I expected more, or maybe I am just grown up and that type of movie are not for me anymore. I would give it a 6.5/10.
Today is my day off!
I thought that I was going to be very tired from yesterday`s workout, but I actually felt very good and my legs felt fresh. Kept the effort very easy to recover though, since on Friday I do have another 8k tempo. Weather was rainy, it poured a bit during the run, but nothing big.
Felt pretty good. Went to watch the movie "Dumbo" afterwards, its not a bad movie, but I expected more, or maybe I am just grown up and that type of movie are not for me anymore. I would give it a 6.5/10.
Today is my day off!
martes, 9 de abril de 2019
Intervals: Ouch!! 2 x 800m, 1600m, 2 x 800m, 2 x 200m
Today at 5:15 p.m.I did my weekly intervals. This time I had to do them alone again, because my brother was still recovering from his Saturday race.
For this week the plan was:2 x 800 with 400s recovery, 1 x 1600s with 800s recovery, 2 x 800s with 400s recovery and 2 x 200s with 200s recovery.
This workout was the most painful that I have faced in a while. Its not the same to do the 1600s upfront than to do it in the middle of the workout, that mile in the middle fry your legs and thats what it did to me.
I warmed up 15 mins with 5 x 50m strides as usual and the workout started. In the first 800m repeat I have to face a strong headwind that really make me run slow for that one. And again in the 1600s I faced the same headwind and eventhough I ran faster than 7 mins for the 1600 (which was the goal), I had to work very hard with the headwind.
Slits were: 3:35, 3:21, 6:53 (crossed the 1000m in 4:17), 3:16,3:16, 42.65,42.94.
I only looked at the watch during a repeat in the 1st one, in the first 200s, besides that I never look at it during any of the repeats. After the 800s after the mile, my legs were like jelly and I was wondering how I could finish the last 800s in one piece, but I hang tough and could complete the workout strong, the 200s were a chore and I did my best, I could only muster 42 seconds today.
Anyway, it was a good workout and painful, now very easy run tomorrow to get ready for my tempo run on Friday. 12 mins to cool down and to finish 11.8k total for the day. Weather was good and started pouring in the 1600s repeat, but then stopped. Felt good and strong, but finished really tired.
For this week the plan was:2 x 800 with 400s recovery, 1 x 1600s with 800s recovery, 2 x 800s with 400s recovery and 2 x 200s with 200s recovery.
This workout was the most painful that I have faced in a while. Its not the same to do the 1600s upfront than to do it in the middle of the workout, that mile in the middle fry your legs and thats what it did to me.
I warmed up 15 mins with 5 x 50m strides as usual and the workout started. In the first 800m repeat I have to face a strong headwind that really make me run slow for that one. And again in the 1600s I faced the same headwind and eventhough I ran faster than 7 mins for the 1600 (which was the goal), I had to work very hard with the headwind.
Slits were: 3:35, 3:21, 6:53 (crossed the 1000m in 4:17), 3:16,3:16, 42.65,42.94.
I only looked at the watch during a repeat in the 1st one, in the first 200s, besides that I never look at it during any of the repeats. After the 800s after the mile, my legs were like jelly and I was wondering how I could finish the last 800s in one piece, but I hang tough and could complete the workout strong, the 200s were a chore and I did my best, I could only muster 42 seconds today.
Anyway, it was a good workout and painful, now very easy run tomorrow to get ready for my tempo run on Friday. 12 mins to cool down and to finish 11.8k total for the day. Weather was good and started pouring in the 1600s repeat, but then stopped. Felt good and strong, but finished really tired.
lunes, 8 de abril de 2019
Easy run + 6 x 100m strides
Today I ran with my brother in the Turia park at 6:50 p.m. The plan for today was to run 8k easy incorporating 6 x 100m with 200m jog rest in between.
We started very easy and crossed the first 4k in 26:34 and from 5k on I started my 6 x 100m with 200m jog rest in between. I felt good today, thought that I was going to be tired from yesterday, but I felt pretty good.
Felt good on the strides also, and helped me to loosen up the legs. Finished the 8.1k in 50:41, so We did a huge negative Split. The kms where I did 4 x 100m strides came in 5:06, which is fast. All in all, good run and a lot of people in the Turia park.
Weather is getting hot, but still very pleasant. It was around 23 degrees today.
We started very easy and crossed the first 4k in 26:34 and from 5k on I started my 6 x 100m with 200m jog rest in between. I felt good today, thought that I was going to be tired from yesterday, but I felt pretty good.
Felt good on the strides also, and helped me to loosen up the legs. Finished the 8.1k in 50:41, so We did a huge negative Split. The kms where I did 4 x 100m strides came in 5:06, which is fast. All in all, good run and a lot of people in the Turia park.
Weather is getting hot, but still very pleasant. It was around 23 degrees today.
domingo, 7 de abril de 2019
Evening Progression Long Run
Today I did not go to the harbor in the morning, did not sleep too well
last night so I decided to do my 90 mins run in the Turia Park around 5
p.m. I did not have plans for the evening so that worked well for me and
that gave me more time to recover from my Friday 8k tempo.
I ran 45 mins with my brother (He ran 60 mins total to recover from his race yesterday. He did 49:57 in the 10k, so I am happy for him however, I think that He will run much faster in the next one).
We started very slowly and went to the "Churchill", a lot of time without doing that segment, We did 16:35 for the 2.4k, so We started very very slow, since I was fresh, I felt like walking, but I was running with my brother who was sore from the race. The plan for me was to do the last 5k at marathon effort or so, I dont have the least idea of my marathon effort/pace, but I was thinking of 26:40 (5:20/km) for the last 5k. Since I had yesterday to recover, it was a good idea to do some kind of progression in the last 3rd of the run. Those aerobic efforts really help a lot.
The pace in the first 62:19 was around 6:30s, the 2 kms prior to starting the progression were 6:11 and 6:08, so that the change in pace did not feel so hard. Then at 62:19 (9.5k or so) I started the 5k at marathon effort, splits per km for the last 5k were 5:21,5:22,5:12,5:15, 5:15 (but this is the long km, that has around 50 extra meters, so it was around 5 flat) for a total of 26:25 (including the 50m extra, so around 26:10).
Got to that point in 1:28:44, and then ran easy till the 90 mins. I felt pretty good the whole run and very fresh. We are used to run 90 mins less than 15 hours of our tempo run, so We pretty much run the long run very tired. Today I had 2 days after my tempo run and yesterday`s run was very easy, so I did not feel the first hour and on the fast segment felt pretty good and strong. The training is definetely paying off!! and happy with the pace in the last 5k, felt a bit fast, but well under control. Heading the right direction! Weather was pretty good also, very sunny but very cool!
Around 62k for the week! This is my highest week in 8 years or so! Solid week of training and another 6 runs this week!
I ran 45 mins with my brother (He ran 60 mins total to recover from his race yesterday. He did 49:57 in the 10k, so I am happy for him however, I think that He will run much faster in the next one).
We started very slowly and went to the "Churchill", a lot of time without doing that segment, We did 16:35 for the 2.4k, so We started very very slow, since I was fresh, I felt like walking, but I was running with my brother who was sore from the race. The plan for me was to do the last 5k at marathon effort or so, I dont have the least idea of my marathon effort/pace, but I was thinking of 26:40 (5:20/km) for the last 5k. Since I had yesterday to recover, it was a good idea to do some kind of progression in the last 3rd of the run. Those aerobic efforts really help a lot.
The pace in the first 62:19 was around 6:30s, the 2 kms prior to starting the progression were 6:11 and 6:08, so that the change in pace did not feel so hard. Then at 62:19 (9.5k or so) I started the 5k at marathon effort, splits per km for the last 5k were 5:21,5:22,5:12,5:15, 5:15 (but this is the long km, that has around 50 extra meters, so it was around 5 flat) for a total of 26:25 (including the 50m extra, so around 26:10).
Got to that point in 1:28:44, and then ran easy till the 90 mins. I felt pretty good the whole run and very fresh. We are used to run 90 mins less than 15 hours of our tempo run, so We pretty much run the long run very tired. Today I had 2 days after my tempo run and yesterday`s run was very easy, so I did not feel the first hour and on the fast segment felt pretty good and strong. The training is definetely paying off!! and happy with the pace in the last 5k, felt a bit fast, but well under control. Heading the right direction! Weather was pretty good also, very sunny but very cool!
Around 62k for the week! This is my highest week in 8 years or so! Solid week of training and another 6 runs this week!
sábado, 6 de abril de 2019
Early morning easy run
Today I was up at 7 a.m. and was out the door at 7:25 a.m., I ran so
early because I had to do some things in the morning and in the evening I
will be supporting my brother in the race, so it was up and out early.
I ran in the Blasco park today, did 8 laps to the park at a very easy pace to recover from yesterday`s effort. First lap was 5:58 and then never looked at the watch again till the end. Finished the 8 laps (7.2k) in 46:35 feeling pretty good, but tired from yesterday. The weather was cold today and I wore my windbreaker.
Happy to have gotten my run in and to be training well!
I ran in the Blasco park today, did 8 laps to the park at a very easy pace to recover from yesterday`s effort. First lap was 5:58 and then never looked at the watch again till the end. Finished the 8 laps (7.2k) in 46:35 feeling pretty good, but tired from yesterday. The weather was cold today and I wore my windbreaker.
Happy to have gotten my run in and to be training well!
viernes, 5 de abril de 2019
8k tempo run
Yesterday was my day off and it paid off, because on Wednesday I was
very tired, but today I woke up very fresh and ready for my tempo run.
For today I had planned a 8k tempo run, I have been doing 5-6ks tempos for a while so I wanted to ram up things a bit and do 8k tempos, I was aiming for 40 mins or less, a bit slower than my 6k tempos, but as I never do 8k tempos, I was somewhat afraid of the distance, but once I do them several times it will become much easier mentally and when I go down again to 5-6ks tempo, I will be able to do them much faster, because it will seem shorter in comparition.
I met my brother at 6 p.m. and it was pouring rain, but I was not going to miss this tempo for the world, I could sacrifice an easy day, but not a workout, so this workout had to be done no matter what!
I warmed up my usual 15 mins including 5 x 50m strides, but slower than most days since it was very wet and there were paddles everywhere. I wanted to go out at 5 mins or a bit slower and ease into the pace.
Splits per km for the 8k were: 5:00, 5:03 (10:03), 5:00 (15:03), 4:55 (19:58 halfway), 4:53 (24:51), 5:01 (29:52), 4:50 (34:42), 4:46 to finish in 39:28 for the 8k. Negative Split by 30 seconds, so I did 19:30 for the second half. Solid!
I was very surprised with how I executed this run, I thought that I was going to suffer, but honestly I felt very strong throughout. Between kms 3 and 5 The Turia Park has a lot of rolling hills, but I really felt very strong in that segment and the kms splits for those 2 kms were very fast, on the 6th km though I felt the legs very heavy and thought that I hit the wall because that I was one of my slowest splits of the day and felt tired, but suddenly I started to feel loose again and could run the fastest 2k of the day in the final 2. When I was approaching the finish I just pumped my fist and hi 5 my brother and was very happy. I thought that it would not be possible to get back to this shape when I found myself with 200 pounds and only jogging around, I thought that my days were gone, but when you train consistently and do hard workouts and do the training, amazing things can happen.
After the 8k, I walked a 1 min or so and then started my 13:25 cool down, around 1.7k, so I did around 12k for the day. Felt pretty strong!
My brother is racing a 10k race tomorrow and I will be supporting him, I hope that today`s workout inspire him to run well, I think He is capable of running sub 50 mins. As my brother is not doing a long run this weekend, I ll just run easy 45 mins to recover and I will do my long run on Sunday in the Harbor, if I feel ok on Sunday I will run the last 30 mins of the long run faster, if I feel too tired from today`s workout I ll just run easy, either way, it will work!
Have a great Friday!
For today I had planned a 8k tempo run, I have been doing 5-6ks tempos for a while so I wanted to ram up things a bit and do 8k tempos, I was aiming for 40 mins or less, a bit slower than my 6k tempos, but as I never do 8k tempos, I was somewhat afraid of the distance, but once I do them several times it will become much easier mentally and when I go down again to 5-6ks tempo, I will be able to do them much faster, because it will seem shorter in comparition.
I met my brother at 6 p.m. and it was pouring rain, but I was not going to miss this tempo for the world, I could sacrifice an easy day, but not a workout, so this workout had to be done no matter what!
I warmed up my usual 15 mins including 5 x 50m strides, but slower than most days since it was very wet and there were paddles everywhere. I wanted to go out at 5 mins or a bit slower and ease into the pace.
Splits per km for the 8k were: 5:00, 5:03 (10:03), 5:00 (15:03), 4:55 (19:58 halfway), 4:53 (24:51), 5:01 (29:52), 4:50 (34:42), 4:46 to finish in 39:28 for the 8k. Negative Split by 30 seconds, so I did 19:30 for the second half. Solid!
I was very surprised with how I executed this run, I thought that I was going to suffer, but honestly I felt very strong throughout. Between kms 3 and 5 The Turia Park has a lot of rolling hills, but I really felt very strong in that segment and the kms splits for those 2 kms were very fast, on the 6th km though I felt the legs very heavy and thought that I hit the wall because that I was one of my slowest splits of the day and felt tired, but suddenly I started to feel loose again and could run the fastest 2k of the day in the final 2. When I was approaching the finish I just pumped my fist and hi 5 my brother and was very happy. I thought that it would not be possible to get back to this shape when I found myself with 200 pounds and only jogging around, I thought that my days were gone, but when you train consistently and do hard workouts and do the training, amazing things can happen.
After the 8k, I walked a 1 min or so and then started my 13:25 cool down, around 1.7k, so I did around 12k for the day. Felt pretty strong!
My brother is racing a 10k race tomorrow and I will be supporting him, I hope that today`s workout inspire him to run well, I think He is capable of running sub 50 mins. As my brother is not doing a long run this weekend, I ll just run easy 45 mins to recover and I will do my long run on Sunday in the Harbor, if I feel ok on Sunday I will run the last 30 mins of the long run faster, if I feel too tired from today`s workout I ll just run easy, either way, it will work!
Have a great Friday!
miércoles, 3 de abril de 2019
Easy recovery run
Today I ran with my brother in the Turia park at 6:50 p.m., We did 8k easy, the same route as Monday, I would say is 8.1k because the first km and the last km (both are the same as We run out and back) are a bit longer than 1 km. Total time was 52:39. We started very slow and increased the pace a bit in the second half when We loosened up. We both were very tired, so kept the effort very easy. I was tired from the intervals yesterday.
Anyway, good easy run to recover and a lot of people in the Turia park. Weather was good. Tomorrow I rest!
Anyway, good easy run to recover and a lot of people in the Turia park. Weather was good. Tomorrow I rest!
martes, 2 de abril de 2019
Evening interval workout : 1600m, 3 x 1000m, 400m
Today I did my interval workout at 6:50 p.m. with my brother, but He was
going to do something lighter since He is in recovery mode from
Sunday`s race.
My plan for today was: 1600m, 800m recovery, then 3 x 1000m with around 500m recovery, and 1 x 400m to complete 5000m worth of intervals. We have been doing 4000-4400m or so worth of intervals, but its time to ramp up to minimum 5000m worth intervals, since the minimum distance We race is 5k, so!
I felt somewhat tired before starting the workout, in the hamstring specifically, but I would do what I could to at least hit the Stimulus of the workout. Maybe yesterday`s run and strides take more out of me than expected, even after feeling pretty good and easy at the moment. Or maybe I did the strides faster than I should yesterday, who knows!
My brother would do the fast 1600m too, but I dropped him as soon as We started, I crossed the first 200m in 54 seconds, so I knew that I needed to start working, then did not look at the watch till the end of the repeat, but pressed the split button without looking at the 1000m mark, completed the 1600m repeat in 7:05. Crossed the 1st km in 4:27, so I ran the second half of the repeat faster.
After that recovered 800m easy jogging and then did 3 x 1000m with around 500m recovery, the splits for those surprised me, as they did not feel so fast, 4:10, 4:09, 4:02. I was working hard, but was controlled, the difference between my mile repeat and those shorter repeats is huge and in every workout is the same, and I would dare to say that the 1600m repeat felt harder than those 1000m repeats, maybe because I have not warmed up yet, or maybe because I have the speed but lack the "speed endurance", anyway, I am happy with those splits.
After the 1000m, did 1 x 400m to complete 5k worth of intervals, the time was 84 seconds. I thought that I was going faster, but felt good, fast and without losing form, so thats the idea. 84 seconds is impressive given my actual fitness. Besides, the first 200m of the mile repeat, I never look at the watch during the repeats, just looked at it after each repeat, so basically ran each repeat by effort.
After the 400m repeat, I walked 100m to catch my breath and started my cool down, which was around 13:20 easy jogging. Around 11.7k total for the day and its amazing how time pass very quickly when you are doing workouts, as opposed to doing long runs, where you feel like you are running forever! Very glad with today`s workout and definetely heading the right direction.
My brother did 7:21 for the 1600m which really shows how tired He was from the race, you cant cheat the body. After the 1600m, He did a 3k tempo in 14:41 which He said felt easy. He is racing a 10k on Saturday and I am pretty confident He will run faster than 50 mins, at least He has the fitness to do so!
My plan for today was: 1600m, 800m recovery, then 3 x 1000m with around 500m recovery, and 1 x 400m to complete 5000m worth of intervals. We have been doing 4000-4400m or so worth of intervals, but its time to ramp up to minimum 5000m worth intervals, since the minimum distance We race is 5k, so!
I felt somewhat tired before starting the workout, in the hamstring specifically, but I would do what I could to at least hit the Stimulus of the workout. Maybe yesterday`s run and strides take more out of me than expected, even after feeling pretty good and easy at the moment. Or maybe I did the strides faster than I should yesterday, who knows!
My brother would do the fast 1600m too, but I dropped him as soon as We started, I crossed the first 200m in 54 seconds, so I knew that I needed to start working, then did not look at the watch till the end of the repeat, but pressed the split button without looking at the 1000m mark, completed the 1600m repeat in 7:05. Crossed the 1st km in 4:27, so I ran the second half of the repeat faster.
After that recovered 800m easy jogging and then did 3 x 1000m with around 500m recovery, the splits for those surprised me, as they did not feel so fast, 4:10, 4:09, 4:02. I was working hard, but was controlled, the difference between my mile repeat and those shorter repeats is huge and in every workout is the same, and I would dare to say that the 1600m repeat felt harder than those 1000m repeats, maybe because I have not warmed up yet, or maybe because I have the speed but lack the "speed endurance", anyway, I am happy with those splits.
After the 1000m, did 1 x 400m to complete 5k worth of intervals, the time was 84 seconds. I thought that I was going faster, but felt good, fast and without losing form, so thats the idea. 84 seconds is impressive given my actual fitness. Besides, the first 200m of the mile repeat, I never look at the watch during the repeats, just looked at it after each repeat, so basically ran each repeat by effort.
After the 400m repeat, I walked 100m to catch my breath and started my cool down, which was around 13:20 easy jogging. Around 11.7k total for the day and its amazing how time pass very quickly when you are doing workouts, as opposed to doing long runs, where you feel like you are running forever! Very glad with today`s workout and definetely heading the right direction.
My brother did 7:21 for the 1600m which really shows how tired He was from the race, you cant cheat the body. After the 1600m, He did a 3k tempo in 14:41 which He said felt easy. He is racing a 10k on Saturday and I am pretty confident He will run faster than 50 mins, at least He has the fitness to do so!
lunes, 1 de abril de 2019
Maintenance evening run + 6 x 100m strides
Today I ran at 6:50 p.m. in the Turia Park, I ran in the Turia today
because my brother changed his rest day from Mondays to Thursday, such
as I have my weekly structure.
So We met in the Turia park, but We were going to do different things today, He was going to meausure the distance of yesterday`s race with his GPS watch, and I was going to do 8k at a maintainance pace, I have been running easy for a couple of days so today`s easy run should be a bit faster since I am fresh. The goal for today was to average less than 6 mins per km for the whole run.
I pretty much ran alone from the get go, since He was running slowly to recover from the race. I looked at the watch at every km just for fun, but kept the effort easy and in the second half from km 5-7, I did 6 x 100m strides very fast and smooth.
Splits per km were: 6:34 (longer km, I would guess around 20 seconds over 1km, so more like 6:14, 6:00 (12:34), 5:54 (18:28), 5:55 (24:23 halfway), 5:55 (30:18), started the strides and 6th km came in 5:05 (35:23 did 4 x 100m in this km, I had to look at the watch several times since I did not believe that I ran so fast), 7th km came in 5:38 (41:01, did the remaining 2 x 100m strides in this km), then finished with a 6:03 (this is the same long km as the first one, more like 5:40-5:45), finished the 8.1k or so in 47:04 feeling pretty good and fresh. Second half was in 22:41 so a good negative split.
Felt pretty good on the strides also, a really good maintenance run. Weather was pretty good and finished at 7:40 p.m. and the night had not come, today got dark at 8:25 p.m. or so, so that means that I ll finish my evening runs with light.
So We met in the Turia park, but We were going to do different things today, He was going to meausure the distance of yesterday`s race with his GPS watch, and I was going to do 8k at a maintainance pace, I have been running easy for a couple of days so today`s easy run should be a bit faster since I am fresh. The goal for today was to average less than 6 mins per km for the whole run.
I pretty much ran alone from the get go, since He was running slowly to recover from the race. I looked at the watch at every km just for fun, but kept the effort easy and in the second half from km 5-7, I did 6 x 100m strides very fast and smooth.
Splits per km were: 6:34 (longer km, I would guess around 20 seconds over 1km, so more like 6:14, 6:00 (12:34), 5:54 (18:28), 5:55 (24:23 halfway), 5:55 (30:18), started the strides and 6th km came in 5:05 (35:23 did 4 x 100m in this km, I had to look at the watch several times since I did not believe that I ran so fast), 7th km came in 5:38 (41:01, did the remaining 2 x 100m strides in this km), then finished with a 6:03 (this is the same long km as the first one, more like 5:40-5:45), finished the 8.1k or so in 47:04 feeling pretty good and fresh. Second half was in 22:41 so a good negative split.
Felt pretty good on the strides also, a really good maintenance run. Weather was pretty good and finished at 7:40 p.m. and the night had not come, today got dark at 8:25 p.m. or so, so that means that I ll finish my evening runs with light.
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