Yesterday as I said I took the day off.
Today after work I ran at 7:45 p.m., I ran in the Blasco park and ran 8 laps at an easy relaxed pace. I found this run boring and very long mentally. However, you have to do what you have to do. I felt tired also, but at the same time the run felt very easy and I kept things real easy.
I looked at the watch in the first lap only and never looked again until the end. Ran the first lap in 5:56 and did 8 laps in 46:14. 7.2k total.
The tempo is planned for tomorrow morning, but I felt more tired than necessary on this run, I hope to do a decent workout tomorrow. It seems that I am still tired from Wednesday`s intervals.
Weather was Good and effort was really easy.
viernes, 27 de septiembre de 2019
jueves, 26 de septiembre de 2019
Catching up
Monday - I was very sore from the weekend running, I felt like I had ran a race. I took Monday off.
Tuesday - After work at 7:30 p.m., I did my weekly run with strides, so I went to the Blasco park and did 9 laps there, incorporating strides from laps 6-8 and running the last lap as cool down. I felt better than expected and while I was still sore I felt pretty Good. Only looked at the watch in the first lap in 5:52, then did not look at the watch until the end. pushed the Split button in the 8th lap and did 44:08, finished 9 laps in 49:40, so much faster than the last few weeks and felt strong. I kept things easy though, since I wanted to be rested for my intervals on Wednesday. 8.1k total for the day
Wednesday - After work I did intervals with my brother, We did 5 x 1000m with 400m+ jog recovery ( I sometimes jogged around 450m, since I do the recovery faster than my brother). I am happy with the workout, felt pretty Good and strong. My brother wanted to run sub 4 mins in the first one, but for me that is not posible these days, I start workouts pretty slow and I can run faster in the last 1-2 repeats. I ran faster as the run progressed, which is always the plan for me. Splits for me were 4:11,4:17,4:06,4:05 and 3:50. In the last one felt strong and kept Good form, never broke my form and I ran my fastest time in 1 km in over 8 years, so I am heading the right direction. I Will have to enter a race soon to see where I am at. I Will probably run the Sanitas 10k. on October 13th, which is the same day that my brother is Racing a half maratón. Warm up was 15:30 to the Turia park including my usual 5 x 50m strides and after the workout cooled down for 16 mins or so, so did around 10.5k total for the day.
Weather these days is not so hot, very managable
Today I took the day off as well, felt somewhat tired and was very hungry after work, that means that I Will have to run Friday, Saturday and Sunday, but its way easier when you dont have to go work on the weekends.
Have a great Thursday!
Tuesday - After work at 7:30 p.m., I did my weekly run with strides, so I went to the Blasco park and did 9 laps there, incorporating strides from laps 6-8 and running the last lap as cool down. I felt better than expected and while I was still sore I felt pretty Good. Only looked at the watch in the first lap in 5:52, then did not look at the watch until the end. pushed the Split button in the 8th lap and did 44:08, finished 9 laps in 49:40, so much faster than the last few weeks and felt strong. I kept things easy though, since I wanted to be rested for my intervals on Wednesday. 8.1k total for the day
Wednesday - After work I did intervals with my brother, We did 5 x 1000m with 400m+ jog recovery ( I sometimes jogged around 450m, since I do the recovery faster than my brother). I am happy with the workout, felt pretty Good and strong. My brother wanted to run sub 4 mins in the first one, but for me that is not posible these days, I start workouts pretty slow and I can run faster in the last 1-2 repeats. I ran faster as the run progressed, which is always the plan for me. Splits for me were 4:11,4:17,4:06,4:05 and 3:50. In the last one felt strong and kept Good form, never broke my form and I ran my fastest time in 1 km in over 8 years, so I am heading the right direction. I Will have to enter a race soon to see where I am at. I Will probably run the Sanitas 10k. on October 13th, which is the same day that my brother is Racing a half maratón. Warm up was 15:30 to the Turia park including my usual 5 x 50m strides and after the workout cooled down for 16 mins or so, so did around 10.5k total for the day.
Weather these days is not so hot, very managable
Today I took the day off as well, felt somewhat tired and was very hungry after work, that means that I Will have to run Friday, Saturday and Sunday, but its way easier when you dont have to go work on the weekends.
Have a great Thursday!
domingo, 22 de septiembre de 2019
Solid week of training
Monday - I took the day off as I was tired from the weekend and was kinda sore, so I rested.
Tuesday - After work, around before 8 p.m. I did 9 laps in the Blasco park and included my usual 6 strides from laps 6-8, and then did another one for cool down. Did 50:14 for 8.1k (9 laps). I did this alone and it got dark very fast.
Wednesday - I did my intervals at around 7:20 p.m. after work, I left home running to the Turia park for my workout as usual. Took me around 15:30, and I incorporated 5 x 50m strides as my usual warm up. To be honest, my mind was not into it, as my mind was into a problema that I had at work, so I was mentally asbest and that might explain that sub par performance. I did 1 x 1600s, 2 x 1000m, and 3 x 400m, all with half distance recovery, so 800s after the 1600s, 500s after the 1000s and 200s after the 400s. Splits were 6:59,4:09,4:04,1:34,1:32,1:33. The times were just average, but I just wanted to get the stimulus, as I said I was absent mentally. The cool down was the same as the warm up and was very tired by the end, did around 10.5k total.
Thursday - I took the day off as I got home with a very strong headache and I did not want to run in those conditions, so I decided to bag the run. I could not affort to rest any more days so that meant that I had to run Friday, Saturday and Sunday.
Friday - After work I did 8 laps at an easy pace. At first felt sluggish, but after the 3rd lap felt better and better and finished feeling very well..Did 8 laps (7.2k) in 45:35 (23:09,22:26).
Saturday - I ran in the evening with my brother and did my weekly tempo, this week I got back to my 6k tempos and my brother would join me. In the warm up I did not feel very Good, but sometimes that is normal in me and I feel quiet Good during the workout, but today was not the case. I warmed up 15:35 from my home to the Turia park and incorporated my usual strides to loose my legs.
As soon as I started the tempo I felt tired, the first km was 4:41 and I felt like I was working, as opposed to last week where I ran 4:45 for the first km, and the tempo was 10k in length, but I kept at it since in the second half I generally feel better, second km was 4:48 (9:29), I knew that sub 28 mins today was out of the wáter, at that point my brother was ahead and He crossed the 3k in 14:10, I came back later in 14:16, and had to wait around 3 seconds for two runners to pass before I could turn around, that always happens since there is a lot of runner in the Turia park. After the second half I started running better, but my legs never left that burn in the quads , 4th km came in 18:58 (4:42 for that km including the 3 seconds that I had to wait, so maybe sub 4:40), my brother was closer and closer, with 1.5k I passed him and I tried to keep my effort, 5k came in 23:42 (4:44 for that km), then I tried to get back to 4:30s in the last km, but without straining, with around 50m to go, my brother past me like a bat since He sprinted, and I stayed at the same pace, He finished in 28:18 and I finished in 28:22, running 4:40 for the last km. I did 10 seconds negative Split, but I am really dissapointed with today`s tempo, especially with how tired I felt throughout. It was far from a disaster, but not what I was hoping for. Around 10.5k total.
Sunday - We decided to run at 10:00 a.m. today since its the start time of my brother`s half maratón in 3 weeks. He was doing 2 hours and 15 mins and I was only doing 90 mins, so was in the meeting point at 10:45 a.m. when We met He built a gap inmediately as He was warmed up and I was cold and tired, He built a gap of 100m after the first 2k, however, that gap got smaller and smaller as I felt better and better, I decided not to look at my watch , at least until after the 80 mins and that worked very well. Just before my 6k I passed him and started to build on him, I had no idea at what pace I was running, but I suspected it was around 6:00s or something like that.
I pressed the Split button in the 12k and then went to the Churchill and back (14.4k) I looked at my watch and it read 1:26:51, then ran some more and completed 90 mins. My broter did 2:01, He was so tired that He could not complete the 2:15. The heat was very strong today. I felt pretty Good despite being tired from yesterday`s tempo, somehow felt fresh and felt Good, was surprised with my first 12k being in 72:13, so at 6:01 per km. Then I think that pace got faster when I did the Churchill lopp in 14:38, which when I run it first thing I do it around 16+ mins. Anyway, the effort was easy and happy to have finished that strong. Around 15k for the day. Maybe those potatoes, beans, beef and cheese for dinner gave me the energy that I needed today. I also ate breakfast today at 09:00 a.m. breakfast was one turket and cheese whole wheat sandwuch and chocolate milk, thats my daily breakfast. Solid week of training despite being a stressful week at work!
Hope you had a great week!
Tuesday - After work, around before 8 p.m. I did 9 laps in the Blasco park and included my usual 6 strides from laps 6-8, and then did another one for cool down. Did 50:14 for 8.1k (9 laps). I did this alone and it got dark very fast.
Wednesday - I did my intervals at around 7:20 p.m. after work, I left home running to the Turia park for my workout as usual. Took me around 15:30, and I incorporated 5 x 50m strides as my usual warm up. To be honest, my mind was not into it, as my mind was into a problema that I had at work, so I was mentally asbest and that might explain that sub par performance. I did 1 x 1600s, 2 x 1000m, and 3 x 400m, all with half distance recovery, so 800s after the 1600s, 500s after the 1000s and 200s after the 400s. Splits were 6:59,4:09,4:04,1:34,1:32,1:33. The times were just average, but I just wanted to get the stimulus, as I said I was absent mentally. The cool down was the same as the warm up and was very tired by the end, did around 10.5k total.
Thursday - I took the day off as I got home with a very strong headache and I did not want to run in those conditions, so I decided to bag the run. I could not affort to rest any more days so that meant that I had to run Friday, Saturday and Sunday.
Friday - After work I did 8 laps at an easy pace. At first felt sluggish, but after the 3rd lap felt better and better and finished feeling very well..Did 8 laps (7.2k) in 45:35 (23:09,22:26).
Saturday - I ran in the evening with my brother and did my weekly tempo, this week I got back to my 6k tempos and my brother would join me. In the warm up I did not feel very Good, but sometimes that is normal in me and I feel quiet Good during the workout, but today was not the case. I warmed up 15:35 from my home to the Turia park and incorporated my usual strides to loose my legs.
As soon as I started the tempo I felt tired, the first km was 4:41 and I felt like I was working, as opposed to last week where I ran 4:45 for the first km, and the tempo was 10k in length, but I kept at it since in the second half I generally feel better, second km was 4:48 (9:29), I knew that sub 28 mins today was out of the wáter, at that point my brother was ahead and He crossed the 3k in 14:10, I came back later in 14:16, and had to wait around 3 seconds for two runners to pass before I could turn around, that always happens since there is a lot of runner in the Turia park. After the second half I started running better, but my legs never left that burn in the quads , 4th km came in 18:58 (4:42 for that km including the 3 seconds that I had to wait, so maybe sub 4:40), my brother was closer and closer, with 1.5k I passed him and I tried to keep my effort, 5k came in 23:42 (4:44 for that km), then I tried to get back to 4:30s in the last km, but without straining, with around 50m to go, my brother past me like a bat since He sprinted, and I stayed at the same pace, He finished in 28:18 and I finished in 28:22, running 4:40 for the last km. I did 10 seconds negative Split, but I am really dissapointed with today`s tempo, especially with how tired I felt throughout. It was far from a disaster, but not what I was hoping for. Around 10.5k total.
Sunday - We decided to run at 10:00 a.m. today since its the start time of my brother`s half maratón in 3 weeks. He was doing 2 hours and 15 mins and I was only doing 90 mins, so was in the meeting point at 10:45 a.m. when We met He built a gap inmediately as He was warmed up and I was cold and tired, He built a gap of 100m after the first 2k, however, that gap got smaller and smaller as I felt better and better, I decided not to look at my watch , at least until after the 80 mins and that worked very well. Just before my 6k I passed him and started to build on him, I had no idea at what pace I was running, but I suspected it was around 6:00s or something like that.
I pressed the Split button in the 12k and then went to the Churchill and back (14.4k) I looked at my watch and it read 1:26:51, then ran some more and completed 90 mins. My broter did 2:01, He was so tired that He could not complete the 2:15. The heat was very strong today. I felt pretty Good despite being tired from yesterday`s tempo, somehow felt fresh and felt Good, was surprised with my first 12k being in 72:13, so at 6:01 per km. Then I think that pace got faster when I did the Churchill lopp in 14:38, which when I run it first thing I do it around 16+ mins. Anyway, the effort was easy and happy to have finished that strong. Around 15k for the day. Maybe those potatoes, beans, beef and cheese for dinner gave me the energy that I needed today. I also ate breakfast today at 09:00 a.m. breakfast was one turket and cheese whole wheat sandwuch and chocolate milk, thats my daily breakfast. Solid week of training despite being a stressful week at work!
Hope you had a great week!
lunes, 16 de septiembre de 2019
Finishing up a good week of training
On Saturday evening at 6:something p.m. I ran with my brother and We did a 10k tempo run. As I said I wanted to run 48-49 mins. I did just that, but it was not easy. I finished 48:40 and I feel satisfied with that time, but I went out at 4:45 the first km, feeling very fresh and easy, by then I had built a gap on my brother and I practically ran alone the whole way. He was not far behind though. In the first 5k I only had 15 seconds on him, and I thought that He was going to pass me, I was not feeling dead, but I was not confortable either and my legs were injected at that rhythm. I could keep pace, but could not speed up anymore. I found a second wind after the 7th km where I was flirting with the 49:00s and I could open up a bit in the last couple of kms to run sub 49 mins.
Splits per km were: 4:45, (9:38) 4:53, 14:33 (4:55), 19:25 (4:52), 24:20 (4:55), 29:16 (4:56), 34:06 (4:50), 39:00 (4:54), 43:53 (4:53), 48:40 (4:47).
The splits were very even and I felt pretty Good, but the legs were just locked into a rhythm, in the lungs felt fantastic. My brother finished in 50:48 after crossing the first half in 24:35, a 10k tempo must be respected though. As I type this I am sore, not race type, but I am sore. For cool down We did around 13 mins. I did around 14k + for the day, which is my long run for the day.
On Sunday I ran in the evening with my brother, not much going on today, so I let my run for the evening. The plan today was an easy 60 mins run, the long run was Saturday, but I wanted to keep this run decent since you have to take advantage of weekends.
The pace of this 60 min run was very easy conversational pace. Maybe around 6:20 per km pace, no idea really, just wanted to get in the miles.
5 runs for the week and around 50k for the week, not bad.
Today I took the day off, I was going to run but got home very hungry, so I posponed my run for tomorrow. I just wanted to be less sore as well, so that the strides are more smooth.
Splits per km were: 4:45, (9:38) 4:53, 14:33 (4:55), 19:25 (4:52), 24:20 (4:55), 29:16 (4:56), 34:06 (4:50), 39:00 (4:54), 43:53 (4:53), 48:40 (4:47).
The splits were very even and I felt pretty Good, but the legs were just locked into a rhythm, in the lungs felt fantastic. My brother finished in 50:48 after crossing the first half in 24:35, a 10k tempo must be respected though. As I type this I am sore, not race type, but I am sore. For cool down We did around 13 mins. I did around 14k + for the day, which is my long run for the day.
On Sunday I ran in the evening with my brother, not much going on today, so I let my run for the evening. The plan today was an easy 60 mins run, the long run was Saturday, but I wanted to keep this run decent since you have to take advantage of weekends.
The pace of this 60 min run was very easy conversational pace. Maybe around 6:20 per km pace, no idea really, just wanted to get in the miles.
5 runs for the week and around 50k for the week, not bad.
Today I took the day off, I was going to run but got home very hungry, so I posponed my run for tomorrow. I just wanted to be less sore as well, so that the strides are more smooth.
sábado, 14 de septiembre de 2019
Catching up
Tuesday was off.
Wednesday after work I did my intervals. I started my warm up from home and went to the Turia running including 5 x 50m strides. The warm up today was slow, took me around 16:xx something. However, the weather was very Good and just wanted to hit a stimulus.
Did 6 x 800m, with 400m jog rest in between. The times were not as fast as I would have liked, but I felt really Good and the weather was awesome. Splits were 3:22, 3:25, 3:15, 3:20, 3:17, 3:00. In the last one I was tired, but wanted to push a Little to see if I could run sub 3 mins. I felt Good, but my legs was turning over as quickly as they could. Colled down 13 mins, so I ran around 10.3-10.5k for the day.
On Thursday I ran at 8:10 p.m. with my brother in the Blasco park. We did 8 laps in the Blasco park and I felt that We were moving in the second half, but the time was pretty slow, 47:14. I was very surprised with the slow time. It was a recovery day though, so I did not care. Weather was Good.
On Friday I planned my second rest day of the week, and it was nice because the whole day was raining due to thunderstorms here in Valencia.
Today is Saturday as I type this, and for this evening I have planned my tempo run, my brother and I are going to try a 10k tempo today, slower than the usual 6k of course, but We are aiming for 48-49 mins. We Will see how it goes. Weather is cloudy, but it seems that there is no much rain in the horizon for today.
Stay tuned!
Wednesday after work I did my intervals. I started my warm up from home and went to the Turia running including 5 x 50m strides. The warm up today was slow, took me around 16:xx something. However, the weather was very Good and just wanted to hit a stimulus.
Did 6 x 800m, with 400m jog rest in between. The times were not as fast as I would have liked, but I felt really Good and the weather was awesome. Splits were 3:22, 3:25, 3:15, 3:20, 3:17, 3:00. In the last one I was tired, but wanted to push a Little to see if I could run sub 3 mins. I felt Good, but my legs was turning over as quickly as they could. Colled down 13 mins, so I ran around 10.3-10.5k for the day.
On Thursday I ran at 8:10 p.m. with my brother in the Blasco park. We did 8 laps in the Blasco park and I felt that We were moving in the second half, but the time was pretty slow, 47:14. I was very surprised with the slow time. It was a recovery day though, so I did not care. Weather was Good.
On Friday I planned my second rest day of the week, and it was nice because the whole day was raining due to thunderstorms here in Valencia.
Today is Saturday as I type this, and for this evening I have planned my tempo run, my brother and I are going to try a 10k tempo today, slower than the usual 6k of course, but We are aiming for 48-49 mins. We Will see how it goes. Weather is cloudy, but it seems that there is no much rain in the horizon for today.
Stay tuned!
martes, 10 de septiembre de 2019
Another solid week of training
I ran my tempo 6k on Saturday with my brother and it went very well. The weather was great also. We lost some time due to reparing some areas of the Turia park, but even then I ran sub 28 mins, which is a great accomplishment for me these days. My brother ran awesome as well.
I warmed up 15:40 including 5 x 50m accelerations to the Turia park. I started out slow as always, but after 300m I started to get into a Groove and felt pretty Good, at the 400m mark I built a gap on my brother and kept that gap until the end. That gap was of around 100m in the first half, but in the second half remained the same eventhough I ran the second half faster, He did it at the same as me. I finished the 6k in 27:53, which is pretty much the time that I wanted to run a couple of months ago. I finally did it and finished feeling pretty Good. My brother finished in 28:20, which is a great breakthrough for him as well.
Splits were: 4:40,4:47 (9:27, ran longer due to the obstruction in the running path), 4:42 (14:09), at that point I knew that it was going to be a Good run due to run pretty much at the same pace as last week with all of those unnecesary turns, in the second half I felt better and better, 4th came in 4:37 (18:46), 4:37 (23:23) and 4:30 to finish up in 27:53 feeling full of energy and strong. As I said the weather played a big role I think. Around 11-12 mins for cool down. Did around 10.5k for the day.
On Sunday I did not want to run in the evening, because no point in staying at home the whole day on weekends , because you have to run in afternoon. Its better to get it out of the day and enjoy your evening on other things. We are not profesional after all.
I ran my long run at 11:40 a.m. the weather was not so bad. I decided not to look at the watch after the 11:07 that took me to run from my house to the Turia park. This time my brother did not run with me, He did 2 hours later in the evening, so He ran 30 mins more than I what I did on Sunday.
It was Good not looking at the watch, you just ran, ran and ran, well I looked at the watch at 84:23, so from 11:0 to 84:22, that was what took me to run 12k (73:15). I was very surprised with the fast pace, I thought that I was running 6:20s per km, not 6:00s, anyway, just went by feel and the most important thing on this run was to finish it. I was very thirsty by the end and just wanted to be done. Felt great though when I finished at 90 mins. Felt strong overall.
On Monday I did not leave work that late, so I ran at 7:50 p.m. in the Blasco park, I did not want to rest two days in a row and then have to run 5 days in a row, so I opted for my typical plan this week.
Did 9 laps in the Blasco park, which totals 8.1k and the time was 50:15. From laps 6-8 did 6 strides which felt Good despite having run long yesterday. I experienced gases the whole run today, it seemed like my esophagus wanted to turn back the food. When I started the strides though I loosened up, and felt much better. Only looked at the watch in the first lap in 6:01, then it seems that I sped up without trying, because took my 8th lap splits and the Split were 44:38 and last lap was 5:37. Felt pretty Good at the end. A nice recovery run!
Today I took the day off, I had 6 days in a row running, so it was Good to rest today.
Have a great start to the week!
I warmed up 15:40 including 5 x 50m accelerations to the Turia park. I started out slow as always, but after 300m I started to get into a Groove and felt pretty Good, at the 400m mark I built a gap on my brother and kept that gap until the end. That gap was of around 100m in the first half, but in the second half remained the same eventhough I ran the second half faster, He did it at the same as me. I finished the 6k in 27:53, which is pretty much the time that I wanted to run a couple of months ago. I finally did it and finished feeling pretty Good. My brother finished in 28:20, which is a great breakthrough for him as well.
Splits were: 4:40,4:47 (9:27, ran longer due to the obstruction in the running path), 4:42 (14:09), at that point I knew that it was going to be a Good run due to run pretty much at the same pace as last week with all of those unnecesary turns, in the second half I felt better and better, 4th came in 4:37 (18:46), 4:37 (23:23) and 4:30 to finish up in 27:53 feeling full of energy and strong. As I said the weather played a big role I think. Around 11-12 mins for cool down. Did around 10.5k for the day.
On Sunday I did not want to run in the evening, because no point in staying at home the whole day on weekends , because you have to run in afternoon. Its better to get it out of the day and enjoy your evening on other things. We are not profesional after all.
I ran my long run at 11:40 a.m. the weather was not so bad. I decided not to look at the watch after the 11:07 that took me to run from my house to the Turia park. This time my brother did not run with me, He did 2 hours later in the evening, so He ran 30 mins more than I what I did on Sunday.
It was Good not looking at the watch, you just ran, ran and ran, well I looked at the watch at 84:23, so from 11:0 to 84:22, that was what took me to run 12k (73:15). I was very surprised with the fast pace, I thought that I was running 6:20s per km, not 6:00s, anyway, just went by feel and the most important thing on this run was to finish it. I was very thirsty by the end and just wanted to be done. Felt great though when I finished at 90 mins. Felt strong overall.
On Monday I did not leave work that late, so I ran at 7:50 p.m. in the Blasco park, I did not want to rest two days in a row and then have to run 5 days in a row, so I opted for my typical plan this week.
Did 9 laps in the Blasco park, which totals 8.1k and the time was 50:15. From laps 6-8 did 6 strides which felt Good despite having run long yesterday. I experienced gases the whole run today, it seemed like my esophagus wanted to turn back the food. When I started the strides though I loosened up, and felt much better. Only looked at the watch in the first lap in 6:01, then it seems that I sped up without trying, because took my 8th lap splits and the Split were 44:38 and last lap was 5:37. Felt pretty Good at the end. A nice recovery run!
Today I took the day off, I had 6 days in a row running, so it was Good to rest today.
Have a great start to the week!
sábado, 7 de septiembre de 2019
Catching up
Monday and Tuesday I did not run, so that meant that on this week again, I have to run 5 straight days if I want to accomplish my goal of running 5 times per week. Monday was planned, but Tuesday I went with my brother to indulge in Kentucky Fried Chicken, later felt bad because prefered binge eating tan running, thats life, ha.
On Wednesday I did my Interval workout in the Turia park at 7:30 p.m., I felt really Good in the warm up, felt fresh and I knew that it was going to be a Good workout. Indeed, it was, but I did not like how tired I finished in the last couple of repeats. I did 2 x 1600m with 800m recovery, and 2 x 800m with 400m jog recovery, to complete 4800m worth of fast running. I felt strong in the first 2 x 1600, but in the last couple of 800s I felt very thirsty and my legs felt dead, I kept strong though and battled it out, my brother did another workout, He did 4 x 10 mins at threshold pace, so I pretty much ran alone. We did the cool down together though. Splits were 6:49,6:52, 3:18,3:19. I opened hard and probably I would have run faster, but some areas of the dirt road were closed so I had to take another route, sometimes I shortened the route, and sometimes I lenghtened the route, the effort was around 6:40. I took splits in the first 1000m of the first 2 repeats and they were 4:14 and 4:13, not bad, because I always open very slow. Very satisfied with the workout given how hard I am working (long hours).
Thursday and Friday I ran after work with my brother at 7:30 p.m., I did 8 laps in the Blasco park very easy, on thursday I did 46:06, feeling very relaxed, although the first lap was a struggle as I felt sluggish and sleepy before starting, felt great the end. On Friday, I did the same thing, but incorporated strides from laps 6-8, and those strides felt really Good and I felt really efficient. finished in 45:07 for the 8 laps. So 7.2k each day.
This evening I am running a 6k tempo with my brother in the Turia park, I hope that we dont have to cut the run short, or run longer tan 6k because of the work being done in the dirt track of the Turia. Weather is cloudy and not too hot, we Will see how it goes.
On Wednesday I did my Interval workout in the Turia park at 7:30 p.m., I felt really Good in the warm up, felt fresh and I knew that it was going to be a Good workout. Indeed, it was, but I did not like how tired I finished in the last couple of repeats. I did 2 x 1600m with 800m recovery, and 2 x 800m with 400m jog recovery, to complete 4800m worth of fast running. I felt strong in the first 2 x 1600, but in the last couple of 800s I felt very thirsty and my legs felt dead, I kept strong though and battled it out, my brother did another workout, He did 4 x 10 mins at threshold pace, so I pretty much ran alone. We did the cool down together though. Splits were 6:49,6:52, 3:18,3:19. I opened hard and probably I would have run faster, but some areas of the dirt road were closed so I had to take another route, sometimes I shortened the route, and sometimes I lenghtened the route, the effort was around 6:40. I took splits in the first 1000m of the first 2 repeats and they were 4:14 and 4:13, not bad, because I always open very slow. Very satisfied with the workout given how hard I am working (long hours).
Thursday and Friday I ran after work with my brother at 7:30 p.m., I did 8 laps in the Blasco park very easy, on thursday I did 46:06, feeling very relaxed, although the first lap was a struggle as I felt sluggish and sleepy before starting, felt great the end. On Friday, I did the same thing, but incorporated strides from laps 6-8, and those strides felt really Good and I felt really efficient. finished in 45:07 for the 8 laps. So 7.2k each day.
This evening I am running a 6k tempo with my brother in the Turia park, I hope that we dont have to cut the run short, or run longer tan 6k because of the work being done in the dirt track of the Turia. Weather is cloudy and not too hot, we Will see how it goes.
lunes, 2 de septiembre de 2019
Ending solid the training week
On Saturday I ran my tempo run in the evening at 6:15p.m. I started my warm up from home and went to theTuria park. Warmed up 15:40 including 5 x 50m strides or so.
The plan was to run 6k faster than last week, but feeling better. I knew that it was going to be faster, since in the evening I tend to run faster. I was doing this workout alone, since my brother was doing a 12k threshold run. I like to stick to the shor versions of tempos.
I ran pretty Good and felt better than expected. Finished the 6k in 28:07 with splits 4:40, 9:26 (4:46), 14:06 (4:40), 18:47 (4:41), 23:31 (4:44), 28:07 (4:36). Felt much better in the second half. In the second km, I felt like if my legs were full of lactid acid, but after the 3k, they cleaned up and was running pretty loose for the second half, feeling pretty strong. This is the time that I was seeking for 6k tempos, since the 6k tempos that I have doneare very slow. I still think that I can run sub 28 mins at the same effort. After the 6k tempo, ran 2k for cool down in 12:58. Around 10.3k for the day.
On Sunday, I did not want to run in the evening, that meant that I had to stay at home patiently waiting for my run, not today, I wanted to walk in the evening and do other things besides running, so after I woke up at 9:00 a.m. I decided to run at 11:a.m. even if that meant running in the heat and sun. It was not so bad though.
Ran with my brother in the Turia park, went to the "Churchill" in 15:48 and then my brother started his run, He did 60 mins. I did 80 mins. I did around 12.5k. I felt really Good, but very thirsty after the hour. However, the effort was very low and I felt very strong. Its Good to get over it in the morning.
5 runs for the week eventhough working like crazy.
Today I rested because I left work too late, I Will make sure to leave work early enough tomorrow, so I that I can get my run in.
The plan was to run 6k faster than last week, but feeling better. I knew that it was going to be faster, since in the evening I tend to run faster. I was doing this workout alone, since my brother was doing a 12k threshold run. I like to stick to the shor versions of tempos.
I ran pretty Good and felt better than expected. Finished the 6k in 28:07 with splits 4:40, 9:26 (4:46), 14:06 (4:40), 18:47 (4:41), 23:31 (4:44), 28:07 (4:36). Felt much better in the second half. In the second km, I felt like if my legs were full of lactid acid, but after the 3k, they cleaned up and was running pretty loose for the second half, feeling pretty strong. This is the time that I was seeking for 6k tempos, since the 6k tempos that I have doneare very slow. I still think that I can run sub 28 mins at the same effort. After the 6k tempo, ran 2k for cool down in 12:58. Around 10.3k for the day.
On Sunday, I did not want to run in the evening, that meant that I had to stay at home patiently waiting for my run, not today, I wanted to walk in the evening and do other things besides running, so after I woke up at 9:00 a.m. I decided to run at 11:a.m. even if that meant running in the heat and sun. It was not so bad though.
Ran with my brother in the Turia park, went to the "Churchill" in 15:48 and then my brother started his run, He did 60 mins. I did 80 mins. I did around 12.5k. I felt really Good, but very thirsty after the hour. However, the effort was very low and I felt very strong. Its Good to get over it in the morning.
5 runs for the week eventhough working like crazy.
Today I rested because I left work too late, I Will make sure to leave work early enough tomorrow, so I that I can get my run in.
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