Today I left work very late and I almost skip the run, but decided to head out at 9 p.m. for a short run.
Only did 30 mins, around 5:30 per lap in the Blasco park. Did 5 laps in 27:56 and then completed 30 mins. In the last lap thew 5 strides to loosen up. Felt pretty Good today despite all I worked. A 30 min run is way better than a no run. I did not want to run less than 5 times per week. Good run and Good shake out for my workout tomorrow.
Weather was a bit hot, but just fine. Legs felt fresh.
viernes, 30 de agosto de 2019
jueves, 29 de agosto de 2019
Easy does it
Today I ran at 8 p.m. after work, I was not very motivated because I was tired, but I cant affort to have more off days this week, because I did not run Monday and Tuesday.
I ran in the Blasco park very easy today, since I was tired from the intervals yesterday. Did 8 laps (7.2k) in 46:00. First lap was 5:54 and then stayed in the 5:40s range. Felt Good and easy and the weather was pleasant. The heat is leaving us behind. Happy to have run.
I ran in the Blasco park very easy today, since I was tired from the intervals yesterday. Did 8 laps (7.2k) in 46:00. First lap was 5:54 and then stayed in the 5:40s range. Felt Good and easy and the weather was pleasant. The heat is leaving us behind. Happy to have run.
miércoles, 28 de agosto de 2019
1000m repeats
I did not run on Monday and Tuesday, so I cant afford to take any more days off this week.
Today I did 5 x 1k intervals with 400m jog recovery, I did them with my brother. Splits were 4:22,4:16,4:06,4:02, 3:51
Today I did 5 x 1k intervals with 400m jog recovery, I did them with my brother. Splits were 4:22,4:16,4:06,4:02, 3:51
domingo, 25 de agosto de 2019
Good week of training
On Friday I took the day off as usual.
On Saturday my brother and I did a 6k tempo run at around 10:30 a.m. because in the evening the run could not be done, so it was at that time or never. The heat was not so bad though. I decided to leave the watch at home and run the 6k tempo off effort and my brother would take my time.
I paced this tempo by effort, so was not stressed by pace during the run, just when I felt Good I sped up, and when I felt tired I slowed down. The plan was to run a huge negative Split, since the first half was somewhat relaxed, but in the second half, although the breathing was fine, the legs would not run the legs quicker, so I did both halves at exactly the same time, 14:30 for both halves, finished in 29:00 according to my brother`s watch. My brother finished 28 seconds later. I passed him with about 1.5k to go or so. First km was 4:46, so it was slow. The time was slower tan I planned, I expected at least sub 28:30, but I felt very strong and that reflected on next day`s long run. Maybe my natural tempo effort is just that. Warmed up 15:40 including 5 x 50m strides to the Turia park. Cooled down the same back home. Total was around 10.5-10.8k
Sunday - We ran long in the evening at 6:00 p..m. My brother would do 1:45, but I only did 80 mins. Today the weather was pretty Good and because I did not push too hard in the tempo on Saturday, this run felt pretty Good and I felt fresh. The pace was quicker from the get go. I did 12k in around 73:30, then kept running till complete the 80 mins, so I would guess 13.05 kms or so. This run was done in the Turia park, and I felt Good the whole run. My brother did an excellent job doing his 1:45, He is training for a half marathon.
On Saturday my brother and I did a 6k tempo run at around 10:30 a.m. because in the evening the run could not be done, so it was at that time or never. The heat was not so bad though. I decided to leave the watch at home and run the 6k tempo off effort and my brother would take my time.
I paced this tempo by effort, so was not stressed by pace during the run, just when I felt Good I sped up, and when I felt tired I slowed down. The plan was to run a huge negative Split, since the first half was somewhat relaxed, but in the second half, although the breathing was fine, the legs would not run the legs quicker, so I did both halves at exactly the same time, 14:30 for both halves, finished in 29:00 according to my brother`s watch. My brother finished 28 seconds later. I passed him with about 1.5k to go or so. First km was 4:46, so it was slow. The time was slower tan I planned, I expected at least sub 28:30, but I felt very strong and that reflected on next day`s long run. Maybe my natural tempo effort is just that. Warmed up 15:40 including 5 x 50m strides to the Turia park. Cooled down the same back home. Total was around 10.5-10.8k
Sunday - We ran long in the evening at 6:00 p..m. My brother would do 1:45, but I only did 80 mins. Today the weather was pretty Good and because I did not push too hard in the tempo on Saturday, this run felt pretty Good and I felt fresh. The pace was quicker from the get go. I did 12k in around 73:30, then kept running till complete the 80 mins, so I would guess 13.05 kms or so. This run was done in the Turia park, and I felt Good the whole run. My brother did an excellent job doing his 1:45, He is training for a half marathon.
jueves, 22 de agosto de 2019
Intervals and an easy run
On Tuesday I took the day off as usual these days.
On Wednesday I did intervals with my brother at 7:30 p.m. in the Turia park. I did what He was doing, He is following the method of Jack Daniels and He is in phase 2, so the priority is R pace, so We did 5 x 600m, 2 x 400m and 1 x 400m to complete 4k worth of fast running. My brother did only 200s after the 600m. I told him that I am already fast, I need endurance at a fast pace, so I opted for 400s instead of 200s.
To be honest this was a light workout for me as mentally it was not draining and phisically it was managable, the weather was Good also, so no that oppresive heat. It was pouring the whole workout though, but I just forgot about it, I was just focused on the task at hand. I ate a banana 1 hour before the workout, I pretty much never eat that close to running, and I just felt in the warm up and in the first couple of repeats.
I warmed up from home to the Turia park, met my brother on my way to the Turia park. Total warm up time was 15:40 including 5 x 50m strides. Then did 5 x 600@2:29, 2:30, 2:22, 2:20, 2:19, then did 2 x 400s @ 1:28, 1:28 and 1 x 200s@42.90. I felt tired in the first 2 repeats and I thought that it was going to be a bad workout, luckily, I felt much better and looser as the workout went by and felt pretty Good by end. Was very surprised with those 400s, felt much slower. My brother beated me in most 600s so He is in great shape. I felt pretty Good by the end and the weather helped inmensely.
For cool down I did the same as the warm up, but to home. Took me 16:50, it was very slow, just to cool the legs down.
I am satisfied with that workout. Around 10.5k or so for the day. Its incredibly how fast kms pass by this way, but in the long run where We run 12-13k it takes forever.
Today I ran after work at 7:30 p.m. I did 8 laps in the Blasco park at an easy pace. To my surprise, when I had 200 into the run I saw my brother and We ran together for a couple of laps, He was very tired from yesterday`s workout so the first couple of laps were very easy,12:27, then He left as had time runniing in the park when I got there. After He left I just ran at my normal pace, which is 5:40s per lap, as I was not that tired from yesterday`s sesión. first half of the run was 23:55, second lap was 22:40, so 75 seconds faster, finished the 8 laps in 46:35, with the last lap in 5:33, feeling much better than the first one (6:20). Weather was pretty Good today also. Felt a bit tired from the workout, not sore, but I feel it. 7.2k easy.
On Wednesday I did intervals with my brother at 7:30 p.m. in the Turia park. I did what He was doing, He is following the method of Jack Daniels and He is in phase 2, so the priority is R pace, so We did 5 x 600m, 2 x 400m and 1 x 400m to complete 4k worth of fast running. My brother did only 200s after the 600m. I told him that I am already fast, I need endurance at a fast pace, so I opted for 400s instead of 200s.
To be honest this was a light workout for me as mentally it was not draining and phisically it was managable, the weather was Good also, so no that oppresive heat. It was pouring the whole workout though, but I just forgot about it, I was just focused on the task at hand. I ate a banana 1 hour before the workout, I pretty much never eat that close to running, and I just felt in the warm up and in the first couple of repeats.
I warmed up from home to the Turia park, met my brother on my way to the Turia park. Total warm up time was 15:40 including 5 x 50m strides. Then did 5 x 600@2:29, 2:30, 2:22, 2:20, 2:19, then did 2 x 400s @ 1:28, 1:28 and 1 x 200s@42.90. I felt tired in the first 2 repeats and I thought that it was going to be a bad workout, luckily, I felt much better and looser as the workout went by and felt pretty Good by end. Was very surprised with those 400s, felt much slower. My brother beated me in most 600s so He is in great shape. I felt pretty Good by the end and the weather helped inmensely.
For cool down I did the same as the warm up, but to home. Took me 16:50, it was very slow, just to cool the legs down.
I am satisfied with that workout. Around 10.5k or so for the day. Its incredibly how fast kms pass by this way, but in the long run where We run 12-13k it takes forever.
Today I ran after work at 7:30 p.m. I did 8 laps in the Blasco park at an easy pace. To my surprise, when I had 200 into the run I saw my brother and We ran together for a couple of laps, He was very tired from yesterday`s workout so the first couple of laps were very easy,12:27, then He left as had time runniing in the park when I got there. After He left I just ran at my normal pace, which is 5:40s per lap, as I was not that tired from yesterday`s sesión. first half of the run was 23:55, second lap was 22:40, so 75 seconds faster, finished the 8 laps in 46:35, with the last lap in 5:33, feeling much better than the first one (6:20). Weather was pretty Good today also. Felt a bit tired from the workout, not sore, but I feel it. 7.2k easy.
martes, 20 de agosto de 2019
Monday`s run
Yesterday I ran after work at 7:50 p.m., I have zero motivation and the run was very boring, but once I started doing the strides felt much better, but it was one of those days when you dont want to run. Did 9 laps total in the Blasco park and did 6 strides from lap 6-8, then did 1 lap for cool down. First lap was very slow since I felt tired and lazy, it was 6:06, but then worked my way down to 5:40s, 8 laps were in 44:54 and 9 laps came in 50:22. Weather was ok.
As I said I did not feel the least motivated for this, but motivatio is useless, willpower and discipline is what make you do things. 8.1k total.
Today I took the day off as I am doing lately where I rest on Tuesdays and Fridays.
As I said I did not feel the least motivated for this, but motivatio is useless, willpower and discipline is what make you do things. 8.1k total.
Today I took the day off as I am doing lately where I rest on Tuesdays and Fridays.
domingo, 18 de agosto de 2019
Evening humid 80 mins"Long" run
Today I ran in the evening at 6:30 p.m. with the sun shining hard. As I was running alone today, since my brother was in a tour, I decided to run in the Blasco park close to my home. 80 mins would take me more tan 14 laps in the Blasco park, but that was more attractive than to walk 20 mins to the Turia park and 20 mins back after my long run, so I opted to run close to home.
I wore confortable clothes because I knew that it was going to be hot. wore my hill runner singlet, which is very confortable. I felt flat in the first 2-3 laps but the pace was pretty Good, faster than it felt. First lap was 5:48, then worked my way down to 5:39, in the second lap, so I knew that it was going be a Good day and eventually I started to feel better and better. 3 laps came in 17:07, 6 laps came in 34:00, 8 laps came in 45:07, then turned around and did 6 laps clockwise to change things up, 10 laps came in 56:16, 11 laps in 61:52, 12 laps in 67:26, 13 laps in 72:56, 14 laps in 78:34, and then completed the 80 mins. Those splits are off my memory, I pretty much memorized all my splits, kept my splits from 5:33-5:36 for most of laps, last lap came in 5:28, feeling very Good, but was very thirsty, no problema as I was 5 mins away from home.
I felt really Good after the 3rd lap and started to feel better and better, was soaking wet at the end though, singlet and shorts wet, so the humidity was very high. I have found that tht terrain is very favorable to run since my knees did not suffer and I felt awesome, the only problem was that I needed water after the hour since I was feeling very thirsty.
Around 12.8-12.9k total. 5 runs this week as planned and feeling better and better. Around 49 kms for the week, which for 5 runs is not that bad. Have a great Sunday!
I wore confortable clothes because I knew that it was going to be hot. wore my hill runner singlet, which is very confortable. I felt flat in the first 2-3 laps but the pace was pretty Good, faster than it felt. First lap was 5:48, then worked my way down to 5:39, in the second lap, so I knew that it was going be a Good day and eventually I started to feel better and better. 3 laps came in 17:07, 6 laps came in 34:00, 8 laps came in 45:07, then turned around and did 6 laps clockwise to change things up, 10 laps came in 56:16, 11 laps in 61:52, 12 laps in 67:26, 13 laps in 72:56, 14 laps in 78:34, and then completed the 80 mins. Those splits are off my memory, I pretty much memorized all my splits, kept my splits from 5:33-5:36 for most of laps, last lap came in 5:28, feeling very Good, but was very thirsty, no problema as I was 5 mins away from home.
I felt really Good after the 3rd lap and started to feel better and better, was soaking wet at the end though, singlet and shorts wet, so the humidity was very high. I have found that tht terrain is very favorable to run since my knees did not suffer and I felt awesome, the only problem was that I needed water after the hour since I was feeling very thirsty.
Around 12.8-12.9k total. 5 runs this week as planned and feeling better and better. Around 49 kms for the week, which for 5 runs is not that bad. Have a great Sunday!
Saturday 5k tempo run @23:02 + 2 x 200m @41,43
On Friday I took the day off. I was very tired at work in the evening and even walking felt flat, but I was going to rest anyway, but that was not a Good sign for my Saturday`s tempo run.
On Saturday my brother and I did our workout in the evening, since in Friday night We went to the all you can eat Asian buffet and when I woke up still felt full. I was feeling Good energy wise though. After I ate lunch, I started to feel flat and tired, and when I started my warm up, I knew right there that it was going to be like last Saturday, hold on for dear life and do the best you can, so I pretty much rule sub 23 mins out of the picture. I prepared myself for 23:30 or something like that.
Did my 15 mins warm up to the Turia park including 5 x 50m strides, in the middle of my warm up met my brother because He lives on my way to the Turia park. In the warm up felt flat and in the strides I did not have it, but this time I was prepared mentally to run bad. The heat was not that high, but it was high. The plan was to run a 5k tempo and if I felt alright, I would include 2-3 x 200m.
15:40 for warm up, then the workout started, my brother was doing intervals, so He went out like a bat in the first repeat ( He did 3:47 in the first 1k repeat), I stayed back at my effort, I crossed the first km in 4:30 and did not feel that flat like last Saturday, so I tried to keep that pace and see if at a Good effort level I could run sub 23 mins, note that this is not a time trial, the goal here is to run at an effort that think you can sustain for 8-10k, so that is the main goal for me. 2nd km was 4:42 (9:12), right there I knew that it was not going to be that easy since effortwise the 2nd km felt as hard as the first one, then I tried to accelerate a bit, since in the turn around point you lose time, did not look the watch until the 3rd km, but pressed the Split button at halfway and it was 11:29, so I was right on pace right there, 3rd km came in 13:49 (4:37 for 3rd km), and that point I did not care too much about running sub 23 mins, I just wanted to stay at that same effort and finish feeling strong. 4th km came in 18:30 (4:41 for 4th and triying to keep pace), I knew at that point that to run sub 23 mins I would have to make it a race and that was not going to happen, I just maintain the same effort and tried to lose the least time posible, tried to stay relaxed and and fast strides, finished the 5k in 23:02 , the last km was in 4:32, but finished pretty tired, I would prefered to finish way stronger and I dont understand how I could sustain that pace two times in a row to run 46:30s in the 10k in May, and feeling very fresh. After the 5k, I jogged 400m, but I was huffing and puffing, so I did not start the 200s very recovered, then did 2 x 200s in 41 and 43 seconds. The second repeat was in a strong headwind so I would take it. Anyway, the meat of this workout is the tempo and I think I did Good despite not feeling well in the warm up. Its time to build up to 6k tempo again and remain there for a while. Then did 12 mins for cool down.
I did around 10-10.1k total. Feeling Good today (Sunday) as I type this, no soreness at all, and in the evening I Will run my "long" run.
On Saturday my brother and I did our workout in the evening, since in Friday night We went to the all you can eat Asian buffet and when I woke up still felt full. I was feeling Good energy wise though. After I ate lunch, I started to feel flat and tired, and when I started my warm up, I knew right there that it was going to be like last Saturday, hold on for dear life and do the best you can, so I pretty much rule sub 23 mins out of the picture. I prepared myself for 23:30 or something like that.
Did my 15 mins warm up to the Turia park including 5 x 50m strides, in the middle of my warm up met my brother because He lives on my way to the Turia park. In the warm up felt flat and in the strides I did not have it, but this time I was prepared mentally to run bad. The heat was not that high, but it was high. The plan was to run a 5k tempo and if I felt alright, I would include 2-3 x 200m.
15:40 for warm up, then the workout started, my brother was doing intervals, so He went out like a bat in the first repeat ( He did 3:47 in the first 1k repeat), I stayed back at my effort, I crossed the first km in 4:30 and did not feel that flat like last Saturday, so I tried to keep that pace and see if at a Good effort level I could run sub 23 mins, note that this is not a time trial, the goal here is to run at an effort that think you can sustain for 8-10k, so that is the main goal for me. 2nd km was 4:42 (9:12), right there I knew that it was not going to be that easy since effortwise the 2nd km felt as hard as the first one, then I tried to accelerate a bit, since in the turn around point you lose time, did not look the watch until the 3rd km, but pressed the Split button at halfway and it was 11:29, so I was right on pace right there, 3rd km came in 13:49 (4:37 for 3rd km), and that point I did not care too much about running sub 23 mins, I just wanted to stay at that same effort and finish feeling strong. 4th km came in 18:30 (4:41 for 4th and triying to keep pace), I knew at that point that to run sub 23 mins I would have to make it a race and that was not going to happen, I just maintain the same effort and tried to lose the least time posible, tried to stay relaxed and and fast strides, finished the 5k in 23:02 , the last km was in 4:32, but finished pretty tired, I would prefered to finish way stronger and I dont understand how I could sustain that pace two times in a row to run 46:30s in the 10k in May, and feeling very fresh. After the 5k, I jogged 400m, but I was huffing and puffing, so I did not start the 200s very recovered, then did 2 x 200s in 41 and 43 seconds. The second repeat was in a strong headwind so I would take it. Anyway, the meat of this workout is the tempo and I think I did Good despite not feeling well in the warm up. Its time to build up to 6k tempo again and remain there for a while. Then did 12 mins for cool down.
I did around 10-10.1k total. Feeling Good today (Sunday) as I type this, no soreness at all, and in the evening I Will run my "long" run.
jueves, 15 de agosto de 2019
Easy recovery run
Today is holidays here in Valencia, so no work today. I ran a bit earlier today at 6:00 p.m., but at that time the sun is still hitting hard. I ran with my brother today, but in reality I ran alone, because I built a gap as soon as We started and I almost lapped him, eventhough my pace was very slow today because I was recovering from my workout yesterday. I did 8 laps in the Blasco park at an easy pace, and the heat was not really strong today, in fact, there was a nice breeze.
First lap was 5:55 or so and I kept pretty much that pace till halfway point in 23:23, then I sped up a bit in the second half as I felt better. Kept the effort very easy though, finished 8 laps (7.2k) in 46:00. My brother said He was very full from lunch, so thats the reason He ran that slow. Drinking a beer as I type this, enjoying the day off from work.
First lap was 5:55 or so and I kept pretty much that pace till halfway point in 23:23, then I sped up a bit in the second half as I felt better. Kept the effort very easy though, finished 8 laps (7.2k) in 46:00. My brother said He was very full from lunch, so thats the reason He ran that slow. Drinking a beer as I type this, enjoying the day off from work.
Catching up
Sunday - On Sunday I ran with my brother at 6:30 p.m. in the Turia park, not much going on today, thats why We decided to do it in the evening. My brother would do 90 mins, but I was up to only do 80 mins. Good decision, since I was very tired from Saturday`s tempo and by the 3rd km I knew that it was going to be a long day. I endured though and could finish the 80 mins. Too hot and humid, but I made it till the end. After the halfway, my brother built a gap and that gap got bigger and bigger. Crossed the 12.1k in 75:30 or so, then completed the 80 mins, so around 12.7k total.
5 runs for the week. That is a frecuency that I am satisfied by now and it seems that is not affecting my training.
Monday - I ran after work at 8 p.m. or so, did 9 laps in the Blasco park, and as usual did strides from laps 6-8 and then 1 lap for "cool down". First lap was 5:50, halfway 23:00 something, crossed the 8 laps in 44:36 and completed the 9 laps (8.1k) in 50:08. I was a bit tired from the long run the day before. The heat was not that strong on Monday.
Tuesday - Planned rest day
Wednesday - Yesterday I did intervals. I warmed up from home till the Turia park and met my brother haflway into my warm up, since I cross his house during the warm up. Warmed up 15:40, including 5 x 50m strides as usual, during these strides I knew that it was going to be a good workout because I felt fresh during these strides. I was not sure about the workout that I was going to do, but I was sure that I was going to do 1600m for the first Interval, after that Interval I was not sure if I should do 800s or 1000s. However, I wanted to do at least 3 miles worth of fast running. I did 2 x 1600s with 800m recovery and 2 x 800s with 400m recovery. I felt good in this workout, after a long day at work and a hard week of work, so I am not complaining. Splits were 6:57,6:46,3:18,3:16. My brother was doing a shorter repeat workout, but I feel that I have the speed and these long workout are gonna move the needle more than shorter workouts. I felt real strong in these workout and was very happy with those 2 x 1 mile splits. That 6:46 is my fastest 1600m repeat in years and was faster than the 6:48, I did 6-7 weeks ago. I have not lost fitness even running 5 times per week instead of 6 times. After the repeats I cooled down for 12 mins, so around 1.7-1.8k. Total for the day was around 10.9k or so. It was hot, but not like Satuday or Sunday. Today We could run fast.
5 runs for the week. That is a frecuency that I am satisfied by now and it seems that is not affecting my training.
Monday - I ran after work at 8 p.m. or so, did 9 laps in the Blasco park, and as usual did strides from laps 6-8 and then 1 lap for "cool down". First lap was 5:50, halfway 23:00 something, crossed the 8 laps in 44:36 and completed the 9 laps (8.1k) in 50:08. I was a bit tired from the long run the day before. The heat was not that strong on Monday.
Tuesday - Planned rest day
Wednesday - Yesterday I did intervals. I warmed up from home till the Turia park and met my brother haflway into my warm up, since I cross his house during the warm up. Warmed up 15:40, including 5 x 50m strides as usual, during these strides I knew that it was going to be a good workout because I felt fresh during these strides. I was not sure about the workout that I was going to do, but I was sure that I was going to do 1600m for the first Interval, after that Interval I was not sure if I should do 800s or 1000s. However, I wanted to do at least 3 miles worth of fast running. I did 2 x 1600s with 800m recovery and 2 x 800s with 400m recovery. I felt good in this workout, after a long day at work and a hard week of work, so I am not complaining. Splits were 6:57,6:46,3:18,3:16. My brother was doing a shorter repeat workout, but I feel that I have the speed and these long workout are gonna move the needle more than shorter workouts. I felt real strong in these workout and was very happy with those 2 x 1 mile splits. That 6:46 is my fastest 1600m repeat in years and was faster than the 6:48, I did 6-7 weeks ago. I have not lost fitness even running 5 times per week instead of 6 times. After the repeats I cooled down for 12 mins, so around 1.7-1.8k. Total for the day was around 10.9k or so. It was hot, but not like Satuday or Sunday. Today We could run fast.
domingo, 11 de agosto de 2019
Saturday`s tempo run: 23:46@5k too hot and humid
I rested on Friday. As I have said, I am running 5 times per week these days, but still getting my hard workouts in, so I dont expect to lose much fitness. However, yesterday`s tempo run was the total opposite of last week`s tempo run.
Last week, I felt fresh and finished strong. Today I just could not maintain pace and finished very tired, wanting to quit after 3k. In the warm up I knew that it was not going to be a good day, I was sweating a lot in the warm up and my legs felt flat and tired. My brother wanted to run 22 mins in 5k, but I told him that today it probably was not going to be posible, the heat was very high and the humidity was crazy. On Friday the temps were in 41 Celsius, on Saturday it was 30s but it felt way hotter than that.
I wanted to go out at a good pace and see how my body felt, the answer is terrible. The first km was in 4:35, but right there I knew that I was not going to be able to maintain that pace until the end. I felt flat and was huffing and puffing already, so I eased back a Little bit to see if I could find another gear, second km came in 4:50 (9:25), right there I knew that I was dead and I would have to work hard to even run sub 24 mins in the 5k, my brother and I crossed the halfway head to head in 11:46 (2:21 for that 500m), then after the turn around I built a Little gap, but after the 3k that came in 14:08 (4:43), that gap became bigger and bigger, 4th came in 4:52 (19:00), I knew that I was running terrible and feeling even worse, at that point it was mental battle to remain strong and finish the thing despite the time would be slow ( that is the reason I dont wear a watch in races), tried to finish strong while keeping the effort steady, but trying to close hard in 4:30s the last km. but 4:46 was the fastest that I could muster given the conditions, finished the 5k in 23:46 feeling like crap. I was going to do 2-3 x 200s repeats, but I decided to not do them, and just do my cool down, I was feeling too unconfortable to stress my body even more. My brother did a disaster in the last 2k and finished in 24:58, but at least He finished. After the run, We both complained about the conditions, but also We were pleased with remaining tough and finishing the thing despite things not going our way. For cool down We did 12 mins at an easy pace, so around 1.8k. Total for the day was 9.1k or so.
This evening We are going to do our long run for the week, We Will see how the heat behaves and how We feel. Its amazing how from one week to the other doing the same workout can bring totally different outcomes given conditions and how your body feels. Effort is what matter though, and the effort was there.
Last week, I felt fresh and finished strong. Today I just could not maintain pace and finished very tired, wanting to quit after 3k. In the warm up I knew that it was not going to be a good day, I was sweating a lot in the warm up and my legs felt flat and tired. My brother wanted to run 22 mins in 5k, but I told him that today it probably was not going to be posible, the heat was very high and the humidity was crazy. On Friday the temps were in 41 Celsius, on Saturday it was 30s but it felt way hotter than that.
I wanted to go out at a good pace and see how my body felt, the answer is terrible. The first km was in 4:35, but right there I knew that I was not going to be able to maintain that pace until the end. I felt flat and was huffing and puffing already, so I eased back a Little bit to see if I could find another gear, second km came in 4:50 (9:25), right there I knew that I was dead and I would have to work hard to even run sub 24 mins in the 5k, my brother and I crossed the halfway head to head in 11:46 (2:21 for that 500m), then after the turn around I built a Little gap, but after the 3k that came in 14:08 (4:43), that gap became bigger and bigger, 4th came in 4:52 (19:00), I knew that I was running terrible and feeling even worse, at that point it was mental battle to remain strong and finish the thing despite the time would be slow ( that is the reason I dont wear a watch in races), tried to finish strong while keeping the effort steady, but trying to close hard in 4:30s the last km. but 4:46 was the fastest that I could muster given the conditions, finished the 5k in 23:46 feeling like crap. I was going to do 2-3 x 200s repeats, but I decided to not do them, and just do my cool down, I was feeling too unconfortable to stress my body even more. My brother did a disaster in the last 2k and finished in 24:58, but at least He finished. After the run, We both complained about the conditions, but also We were pleased with remaining tough and finishing the thing despite things not going our way. For cool down We did 12 mins at an easy pace, so around 1.8k. Total for the day was 9.1k or so.
This evening We are going to do our long run for the week, We Will see how the heat behaves and how We feel. Its amazing how from one week to the other doing the same workout can bring totally different outcomes given conditions and how your body feels. Effort is what matter though, and the effort was there.
viernes, 9 de agosto de 2019
Intervals and an easy run
On Tuesday I took the day off
on Wednesday evening at 7:15 p.m. I went out to the Turia park to do a workout with my brother, which was 8 x 400s in 1:39,1:37,1:37,1:32,1:32,1:34,1:32,1:23. The heat and humidity was very high, and We were soaking wet at the end of the workout, it seemed that We were out off a pool. I honestly wanted to run faster on these, especially in the first 3 repeats. The first one felt fast and I only ran sub 1:40, which was slower than some of my 1 lap repeats that I did last week in the Blasco park. Anyway, I think the heat had to do with it and I did not feel bad. I pushed in the last one and could muster a 83 seconds 400m, I probably should not do that because that would compromise my Saturday`s tempo run. Warmed up 16 mins incl. 5 x 50m strides and cooled down around 16 mins to home. Around 9.2k total
On Thursday I did 8 easy laps in the Blasco park in 45:29. Felt tired today and my legs did not have much today, just an easy relaxed run as a recovery run. Just realeasing stress from work while putting in the miles. 7.2k total,
on Wednesday evening at 7:15 p.m. I went out to the Turia park to do a workout with my brother, which was 8 x 400s in 1:39,1:37,1:37,1:32,1:32,1:34,1:32,1:23. The heat and humidity was very high, and We were soaking wet at the end of the workout, it seemed that We were out off a pool. I honestly wanted to run faster on these, especially in the first 3 repeats. The first one felt fast and I only ran sub 1:40, which was slower than some of my 1 lap repeats that I did last week in the Blasco park. Anyway, I think the heat had to do with it and I did not feel bad. I pushed in the last one and could muster a 83 seconds 400m, I probably should not do that because that would compromise my Saturday`s tempo run. Warmed up 16 mins incl. 5 x 50m strides and cooled down around 16 mins to home. Around 9.2k total
On Thursday I did 8 easy laps in the Blasco park in 45:29. Felt tired today and my legs did not have much today, just an easy relaxed run as a recovery run. Just realeasing stress from work while putting in the miles. 7.2k total,
lunes, 5 de agosto de 2019
Zapping the zero
Today I left work at 7 p.m. and I was running at 7:50 p.m. or something like that. The motivation was zero because I worked a lot today. However, you have to get things done if you want to progress. I know right, that after the first lap things improve a lot, pretty much always is like that.
I did 9 laps in the Blasco park today and from laps 6-8 I incorporated 6 x 100m (or so) strides. In the first stride felt very sluggish and heavy, but as the strides went on I felt smoother and smoother. I only looked at the watch in the first lap in 5:52 and in the 8th lap, but pressed the Split button in the halfway (23:01), 8 laps came in 44:14 and finished the 9 laps in 49:46. Almost like last week, where I ran 49:48. The weather was hot today, but not too much!
8.1k total.
I did 9 laps in the Blasco park today and from laps 6-8 I incorporated 6 x 100m (or so) strides. In the first stride felt very sluggish and heavy, but as the strides went on I felt smoother and smoother. I only looked at the watch in the first lap in 5:52 and in the 8th lap, but pressed the Split button in the halfway (23:01), 8 laps came in 44:14 and finished the 9 laps in 49:46. Almost like last week, where I ran 49:48. The weather was hot today, but not too much!
8.1k total.
domingo, 4 de agosto de 2019
Morning "Long run" with my brother
Today I was up at 6:55 a.m. which is very rare this day , and almost went back to sleep, but decided to run with my brother in the morning in the Turia Park. We met at 8:00 a.m. to run and the plan was to run 80 mins at an easy pace.
We started together, but soon He started to drop me, within the first 300-400m of the run, and I never caught me again. He is fresh because He is returning from a break and not doing stress workouts, I just did a tempo sessions with some 200s yesterday evening, so I literally had 12 hours between that run and this run. I ran pretty good though, since I was running faster than expected given how tired I felt, but at the same time felt fresh once I warmed up.
Started out slow at 6:36 the first km, then the second 6:21, 3rd 6:17, 4rd 6:13, and then started running after that 6:00s and in the last 2-3 kms did sub 6 mins per km (5:58-5:59 per km), negative Split for 90 secs +. Did 12.1k in 74:41, and then kept running at the same pace till completing 80 mins, so I did around 13.05k or something like that. My brother crossed the 12.1k in 71:21, so He was running 3:20 faster than me at that point. I felt pretty good and strong albeit a bit tired from yesterday`s session.
The heat was strong but managable, overall a good morning run. Now I have the afternoon to drink a couple of beers:)
5 runs this week, and around 50k total. Not bad considering how work has been lately. And next upcoming week wont be any easier I guess, since there are workers on vacation.
Anyway, I Will keep my training going since I have worked very hard to reach that level of fitness again.
Happy Sunday!
We started together, but soon He started to drop me, within the first 300-400m of the run, and I never caught me again. He is fresh because He is returning from a break and not doing stress workouts, I just did a tempo sessions with some 200s yesterday evening, so I literally had 12 hours between that run and this run. I ran pretty good though, since I was running faster than expected given how tired I felt, but at the same time felt fresh once I warmed up.
Started out slow at 6:36 the first km, then the second 6:21, 3rd 6:17, 4rd 6:13, and then started running after that 6:00s and in the last 2-3 kms did sub 6 mins per km (5:58-5:59 per km), negative Split for 90 secs +. Did 12.1k in 74:41, and then kept running at the same pace till completing 80 mins, so I did around 13.05k or something like that. My brother crossed the 12.1k in 71:21, so He was running 3:20 faster than me at that point. I felt pretty good and strong albeit a bit tired from yesterday`s session.
The heat was strong but managable, overall a good morning run. Now I have the afternoon to drink a couple of beers:)
5 runs this week, and around 50k total. Not bad considering how work has been lately. And next upcoming week wont be any easier I guess, since there are workers on vacation.
Anyway, I Will keep my training going since I have worked very hard to reach that level of fitness again.
Happy Sunday!
sábado, 3 de agosto de 2019
Evening 5k tempo@22:56 + 3 x 200s@ 41,43,39
Yesterday I took the day off. I left work late and had a headache and was very hungry, so I decided to rest to be ready for my tempo run today.
Today I walked a lot in the morning buying a cell pone with my brother since my cellphone`s battery died, so no option but to replace the phone altogether. We walked a lot in the sun, but that did not stop me from doing my workout in the evening. Just before going out though I felt a light headache, but once I did my warm up to the Turia park, I felt great.
At 7 p.m. I warmed up 15:37 to the Turia park, including 5 x 50m strides as usual to loosen up. The plan for today was to run about the same pace I ran last Saturday, I knew that today it was going to be more difficult, since today I was more tired due to the hard workout on Wednesday, past Wednesday`s workout was somewhat light, so this week`s workout would take a lot more from my body. No excuses though, since I was going to run normally, forgetting about the outcome and focusing on feel.
I got out at a good pace and felt somewhat fresh, ran strong and felt good till about the 3rd km, from 3rd km to 4th km, pace slowed down, but felt good. In the last km though I regrouped and could get back to the pace I was running in the first half. Did a positive Split, but I am satisfied with the result, that indicates that I have not lost fitness from this month`s decrease in training load.
Finished feeling good, but a bit tired. Splits per km were: 4:32, 4:37 (9:09, 4:32 (13:41), 4:42 (18:23), 4:33 to finish in 22:56 (halves were 11:22, 11:34), which is the exact time I ran in my last 5k tempo. It seems that I run better in the summer where weather is 30-35 degrees, as opposed to when the weather is 10-15 Celsius, where you feel much better, but the overall pace is the same or slower. I am used to the heat though, since I come from the caribbean.
After the tempo run, jogged easy 400m, then did 2 x 200s in 41.97 and 43.50, when I saw that 43.50 I was surprised because it was very slow, so I decided to do a 3rd 200s that came in 39.56, much better I said. Then I walked 200m and then started my cooldown to home. Which took me around 15:38. Around 10.5-10.8k total.
As I said felt pretty good and I am satisfied with my current shape, after Wednesday`s workout, its not a surprise that I could run well today.
Today I walked a lot in the morning buying a cell pone with my brother since my cellphone`s battery died, so no option but to replace the phone altogether. We walked a lot in the sun, but that did not stop me from doing my workout in the evening. Just before going out though I felt a light headache, but once I did my warm up to the Turia park, I felt great.
At 7 p.m. I warmed up 15:37 to the Turia park, including 5 x 50m strides as usual to loosen up. The plan for today was to run about the same pace I ran last Saturday, I knew that today it was going to be more difficult, since today I was more tired due to the hard workout on Wednesday, past Wednesday`s workout was somewhat light, so this week`s workout would take a lot more from my body. No excuses though, since I was going to run normally, forgetting about the outcome and focusing on feel.
I got out at a good pace and felt somewhat fresh, ran strong and felt good till about the 3rd km, from 3rd km to 4th km, pace slowed down, but felt good. In the last km though I regrouped and could get back to the pace I was running in the first half. Did a positive Split, but I am satisfied with the result, that indicates that I have not lost fitness from this month`s decrease in training load.
Finished feeling good, but a bit tired. Splits per km were: 4:32, 4:37 (9:09, 4:32 (13:41), 4:42 (18:23), 4:33 to finish in 22:56 (halves were 11:22, 11:34), which is the exact time I ran in my last 5k tempo. It seems that I run better in the summer where weather is 30-35 degrees, as opposed to when the weather is 10-15 Celsius, where you feel much better, but the overall pace is the same or slower. I am used to the heat though, since I come from the caribbean.
After the tempo run, jogged easy 400m, then did 2 x 200s in 41.97 and 43.50, when I saw that 43.50 I was surprised because it was very slow, so I decided to do a 3rd 200s that came in 39.56, much better I said. Then I walked 200m and then started my cooldown to home. Which took me around 15:38. Around 10.5-10.8k total.
As I said felt pretty good and I am satisfied with my current shape, after Wednesday`s workout, its not a surprise that I could run well today.
jueves, 1 de agosto de 2019
Evening easy recovery run with my brother
Today I left work early just before 6 p.m. but ran at 7:30 p.m. with my brother after a mini nap. Today the goal was just recovery so I just ran easy to recover from yesterday`s intervals.
Mentally this run flew by, this run really felt short. The first 2 laps were in abour 12:05 or something like that, We were just talking and running easy, I felt so confortable that I even forgot that I was running. First 4 laps were 23:41 or something like that. Second half was around 22:56 or so, did not pay much attention, I just kept the effort easy. Finished the 8 laps in 46:37. Weather was pretty good. I felt pretty good from the workout, no soreness, felt much better than expected.
Probably I ll leave work as early or earlier than today, so I Will probably run tomorrow again, so this week I might get back to 6 runs per week. However, to be honest, I am running very well off 5 runs per week, according to workouts lately.
Have a great Thursday night!
Mentally this run flew by, this run really felt short. The first 2 laps were in abour 12:05 or something like that, We were just talking and running easy, I felt so confortable that I even forgot that I was running. First 4 laps were 23:41 or something like that. Second half was around 22:56 or so, did not pay much attention, I just kept the effort easy. Finished the 8 laps in 46:37. Weather was pretty good. I felt pretty good from the workout, no soreness, felt much better than expected.
Probably I ll leave work as early or earlier than today, so I Will probably run tomorrow again, so this week I might get back to 6 runs per week. However, to be honest, I am running very well off 5 runs per week, according to workouts lately.
Have a great Thursday night!
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