I decided during this week, that I would take a break fro workouts for a couple of weeks before starting a new cycle. I want to be in Good shape by January and February, so its better to take my break now.
Monday - Planned rest day.
Tuesday - I ran after work at 7:30 p.m., did 8 laps in the Blasco park at an easy pace . My legs were very sore, especially the quads, kept the effort really easy. 7.2k in 46:16.
Wedneday - Felt better than Tuesday, kept the effort easy, but once I warmed up, I let myself loose, but keeping the effort easy. Finished 8 laps in the Blasco park in 44:27.
Thursday - Took the day off and went to the All you can eat Asian buffet with my brother.
Friday - I ran after work although I had zero motivation, I even ate a donut 1 hour or so before running, but it seems that that donut really helped with the energy, because once I started running I felt really Good. Finished 8 laps in 44:51, this run felt much faster than Tuesday run, but running is like that. Anyway, felt real Good. The soreness is gone.
Saturday - In the evening at 6:15 p.m. I went to the Turia park with my brother and We did 8k at an easy pace, I started the first km in 6:44. and decided to went ahead, however, my brother caught me with 3k to go or so. I finished the 8k in 49:39 keeping the effort really relaxed.
Today at 6:15 p.m.I ran in the Turia park once again to run with my brother, but pretty much this run was solo, since I dropped my brother very early in the run and He was only doing 5k, I was doing the same as yesterday so 8k. I kept the effort easy like yesterday, but today it was faster, first km was 6:28, but from the second km till the end I kept the pace between 5:56-6:02 per km. Finished the 8k in 48:18 feeling very relaxed.
The weather the last few days has been amazing, I pretty much dont sweat, as opposed to last week where I sweated even at night running. It seems that the summer is gone and the cooler temps are coming, so that means that probably workouts times are going to improve.
Good week of easy running. I Will do another week of easy running and that Will be my break. 3 weeks without workouts. I did not do workouts between the half maratón and the 10k, so I am counting that as a recovery week as well.
domingo, 20 de octubre de 2019
domingo, 13 de octubre de 2019
Dissapointing 10k race: Sanitas 10k race:47:32
I ran the Sanitas 10k race this morning.
I have to say that I am dissapointed with my performance today, I was aiming for sub 46 mins, given that I ran 46:36 in May, I am in much better shape right now and the course was much faster, since it was in the city and few turns. Very fast course. My tempo runs and my intervals are way faster than back then. So yeah I am very dissapointed. It was not a disaster, but I gave a great effort to run such a slow time. Maybe I was tired from the half maratón, or maybe it was not my day. I felt strong, I could sing the anthem, but my legs would not go any quicker and I could feel the burn in my legs at 2k and from that point on, a lot of people started to pass me, in that momento I knew that I was slowing down, but I thought that at least I would pull a 46 mins 10k.
I ran from my home to the start of the race as the warm up, around 2-2.2k, then there I did 2-3 x 50m race pace strides ( I had done a couple before getting there). Then got in the corral of sub 45 mins and stayed patiently until start time. The Good think that I like about this race is that there is not a lot of people, but I stayed 14 seconds back, which is back given the quantity of people in this race. Anyway, I started at a pretty Good rythm and I felt confortable, but I found that I had to turn my legs very quick to maintain that pace, once we hit the 1k mark, people started to pass me. I dont wear a watch in races, but I think I cross the first km in 4:20 to 4:23 more or less, because I saw the leading car with a big clock when I was approaching the 1k mark, I think that I went out too fast. In my last 10k I went out 20-25 seconds slower and worked my way from there, this time around it was the total opposite, I went out fast and payed the Price. I think I kept a Good rythm until the 3k, then my pace progressively got slower, it was Good that I do not wear a watch, since the decreasing in pace would have played with my mind, at least I realized that I had done a disaster at the end and I had given my best effort already. Anyway, tried to hang on the best that I could, people that passed me built a gap, but I kept the gap under control in the second half, so my bonking was not that disastrous. In the last 2-3k I could regroup myself a bit and increased my effort, but when you have the quads burned from the 2 kms, there is not much you can do to increase pace. As I said I felt Good cardiovasculary, but my legs were screaming because of lactic acid built up. In the last km, I was running with a couple of guys and I tried to finish strong, they went ahead, but I was just saving myself for the big sprint. When I saw the clock 200m away, I saw a 47, and I could not believe it, all that effort and pushing, for that time, after I saw that time I accelerated and then I sprinted, just to not get over 48 mins. Final time was 47:32. I felt strong, but the legs did not cooperate. I want to say that I was tired from the half maratón last Sunday, but I felt Good on Friday and yesterday, but a half maratón is not an easy feat, maybe I went out faster than I should and payed the Price. Who knows! Its better to not think much of it. The weather was humid, because I was very sweat when I finished. However, I find that the weather was Good, unlike the half maratón last week that the sun was in full force.
Anyway, I Will try to keep training normally and accept this as a bad day, which is not easy.
14.5k or so total for the day. 2k + warm up + 2 k+ to cool down 5 runs this week as usual. Good week of training!
On to the next one.
I have to say that I am dissapointed with my performance today, I was aiming for sub 46 mins, given that I ran 46:36 in May, I am in much better shape right now and the course was much faster, since it was in the city and few turns. Very fast course. My tempo runs and my intervals are way faster than back then. So yeah I am very dissapointed. It was not a disaster, but I gave a great effort to run such a slow time. Maybe I was tired from the half maratón, or maybe it was not my day. I felt strong, I could sing the anthem, but my legs would not go any quicker and I could feel the burn in my legs at 2k and from that point on, a lot of people started to pass me, in that momento I knew that I was slowing down, but I thought that at least I would pull a 46 mins 10k.
I ran from my home to the start of the race as the warm up, around 2-2.2k, then there I did 2-3 x 50m race pace strides ( I had done a couple before getting there). Then got in the corral of sub 45 mins and stayed patiently until start time. The Good think that I like about this race is that there is not a lot of people, but I stayed 14 seconds back, which is back given the quantity of people in this race. Anyway, I started at a pretty Good rythm and I felt confortable, but I found that I had to turn my legs very quick to maintain that pace, once we hit the 1k mark, people started to pass me. I dont wear a watch in races, but I think I cross the first km in 4:20 to 4:23 more or less, because I saw the leading car with a big clock when I was approaching the 1k mark, I think that I went out too fast. In my last 10k I went out 20-25 seconds slower and worked my way from there, this time around it was the total opposite, I went out fast and payed the Price. I think I kept a Good rythm until the 3k, then my pace progressively got slower, it was Good that I do not wear a watch, since the decreasing in pace would have played with my mind, at least I realized that I had done a disaster at the end and I had given my best effort already. Anyway, tried to hang on the best that I could, people that passed me built a gap, but I kept the gap under control in the second half, so my bonking was not that disastrous. In the last 2-3k I could regroup myself a bit and increased my effort, but when you have the quads burned from the 2 kms, there is not much you can do to increase pace. As I said I felt Good cardiovasculary, but my legs were screaming because of lactic acid built up. In the last km, I was running with a couple of guys and I tried to finish strong, they went ahead, but I was just saving myself for the big sprint. When I saw the clock 200m away, I saw a 47, and I could not believe it, all that effort and pushing, for that time, after I saw that time I accelerated and then I sprinted, just to not get over 48 mins. Final time was 47:32. I felt strong, but the legs did not cooperate. I want to say that I was tired from the half maratón last Sunday, but I felt Good on Friday and yesterday, but a half maratón is not an easy feat, maybe I went out faster than I should and payed the Price. Who knows! Its better to not think much of it. The weather was humid, because I was very sweat when I finished. However, I find that the weather was Good, unlike the half maratón last week that the sun was in full force.
Anyway, I Will try to keep training normally and accept this as a bad day, which is not easy.
14.5k or so total for the day. 2k + warm up + 2 k+ to cool down 5 runs this week as usual. Good week of training!
On to the next one.
sábado, 12 de octubre de 2019
Recovery week
OnWednesday we had festivities here in Valencia, so day off from work. In the afternoon I went to the Turia park and We did 10k at a very easy pace, since We were still tired and sore from the half maratón. I felt really Good nonethe less. The pace was very slow though. 10k in 64:19.
Thursday - I had a headache and was very hungry so I took the day off, that meant that I would have to run the remaining days of the week to accomplish the 5 days per week of running goal.
Friday - After work at 7:30 p.m. I went out to the Blasco park and did 8 laps at a very easy pace, first lap was 5:59 and I kept the effort easy to complete the 8 laps in 46:39. Still not fully recovered. At least not sore anymore.
Saturday - This morning I ran at 11:15 a.m. or something like that after watching Eliud Kipchoge run 1:59:40 for the Marathon. First man in history to do that. That does not count as a world record, but the purpose of that was to show that human is limited. I had eaten breakfast at 8:00 a.m. so I had plenty of energy. Did 8 laps in the Blasco park, the initial plan was to do 6 laps, but felt Good and did 8 laps, and last week I did 8 laps the day before and the race went really well, so I wanted to repeat the ritual. Although I felt easy today, I feel that my legs are not fully recovered from the half maratón. Did 8 laps (7.2k) in 45:27, almost 1 min slower than last Saturday, first lap today was 5:51, then never looked at the watch again and kept the effort very easy. Tomorrow I am Racing a 10k race ,the course is fast and great and expected last year and the field is not too Deep, but its a flat course here in the city, so it should be fun. In terms of time, I dont know how I Will run, since I am still tired from the half maratón, Will do my best though. The race is called Sanitas 10k.
Thursday - I had a headache and was very hungry so I took the day off, that meant that I would have to run the remaining days of the week to accomplish the 5 days per week of running goal.
Friday - After work at 7:30 p.m. I went out to the Blasco park and did 8 laps at a very easy pace, first lap was 5:59 and I kept the effort easy to complete the 8 laps in 46:39. Still not fully recovered. At least not sore anymore.
Saturday - This morning I ran at 11:15 a.m. or something like that after watching Eliud Kipchoge run 1:59:40 for the Marathon. First man in history to do that. That does not count as a world record, but the purpose of that was to show that human is limited. I had eaten breakfast at 8:00 a.m. so I had plenty of energy. Did 8 laps in the Blasco park, the initial plan was to do 6 laps, but felt Good and did 8 laps, and last week I did 8 laps the day before and the race went really well, so I wanted to repeat the ritual. Although I felt easy today, I feel that my legs are not fully recovered from the half maratón. Did 8 laps (7.2k) in 45:27, almost 1 min slower than last Saturday, first lap today was 5:51, then never looked at the watch again and kept the effort very easy. Tomorrow I am Racing a 10k race ,the course is fast and great and expected last year and the field is not too Deep, but its a flat course here in the city, so it should be fun. In terms of time, I dont know how I Will run, since I am still tired from the half maratón, Will do my best though. The race is called Sanitas 10k.
miércoles, 9 de octubre de 2019
Easy recovery run
Monday - I took the day off to recover. I was sore, but felt much better than expected. Quads are very sore, but thats about it.
Tuesday - After work around 7:30 p.m. I headed out to do a very easy run. 8 laps in the Blasco park to see how my legs responded. They were sore, but I felt very Good. kept the effort and pace very easy though. Did 8 laps in 47:04 at a very low effort. Felt Good. I think I Will feel Good at the end of the week. I registered for the Sanitas 10k on Sunday, so no workout this week, only easy recovery runs to recover from that half maratón and to be ready to race hard again on Sunday.
Tuesday - After work around 7:30 p.m. I headed out to do a very easy run. 8 laps in the Blasco park to see how my legs responded. They were sore, but I felt very Good. kept the effort and pace very easy though. Did 8 laps in 47:04 at a very low effort. Felt Good. I think I Will feel Good at the end of the week. I registered for the Sanitas 10k on Sunday, so no workout this week, only easy recovery runs to recover from that half maratón and to be ready to race hard again on Sunday.
lunes, 7 de octubre de 2019
Half marathon PR without trying
1:49:01 in the Alcudia half maratón on Sunday. PR by 2:45. Previous PR was 10 years old and I could finally could break it without training specifically for it and without trying.
sábado, 5 de octubre de 2019
Easy recovery running
Yesterday after work, I was very hungry, but forced myself to go out because I already had taken my days off, so no excuses. I went out and did my planned 8 laps in the Blasco park. It was already dark night when I went out.
First lap was very easy in 5:54, that is common these days, since I am only running in the Blasco park for recovery days. Then I never looked at the watch again, but felt Good on the run and kept the effort very easy as I am running a half maratón on Sunday, as I said. Finished the 8 laps in 46:06 feeling ok. A bit tired, but ok.
Today I woke up at 7 something and ate a slice of bread with peanut butter and waited till 09:30, which Will be the tomorrow`s race start, to see how that peanut butter on toast would let my stomach. It worked very well, since it did not bother during the run, and I need to eat something tomorrow morning, since I Will wake up very early and the race is at 09:30, plus its 21.1k a distance that I have only done once (training and Racing) in my 17 years of running. So tomorrow I Will try a peanut butter sándwich to give me some energy for the HM.
The plan for the run was to do only 6 laps (5.4k) in the Blasco park and be rested for tomorrow, but decided at 6th lap that I would do my normal 8 laps (7.2k). The sun was shining hard, but the weather was Good. I started the first lap in 5:40 feeling a bit tired, but fresh at the same time, decided not to look at the watch anymore, but finished in 44:30 the 8 laps. That surprised me a lot since I was running at the mínimum effort and compared to yesterday it was way faster basically at a lower effort. Maybe the 2 can of sardines are helping me , I ate that for lunch (potatoes with 2 cans of sardines and 2 slices of cheese) for the 6k tempo that I did last Saturday in 27:16. Before my workouts I like to eat healthy. Anyway, felt pretty Good today, fresh and ready to go. I thought about the race during the run and I am definately intimidated by the distance, I have only run that distance once and it was in a race, my longest run has been 90 mins and I am afraid of those last 6.1k. It Will be a mental battle, but I Will do it. As I said before, I want to race a 10k next well where I want to run sub 46:36, which was the time that I ran in my previous race, so I really dont know if treat tomorrow as a long run, or give 100% effort with the risk of still being tired on next week`s race. Probably that Will be a decisión that I Will take during the race. I could just do an easy long run tomorrow( that for me Will be a hard workout because of the extra distance), or follow my brother at his pace until I can, or do it as a progression run.
It Will be fun!
First lap was very easy in 5:54, that is common these days, since I am only running in the Blasco park for recovery days. Then I never looked at the watch again, but felt Good on the run and kept the effort very easy as I am running a half maratón on Sunday, as I said. Finished the 8 laps in 46:06 feeling ok. A bit tired, but ok.
Today I woke up at 7 something and ate a slice of bread with peanut butter and waited till 09:30, which Will be the tomorrow`s race start, to see how that peanut butter on toast would let my stomach. It worked very well, since it did not bother during the run, and I need to eat something tomorrow morning, since I Will wake up very early and the race is at 09:30, plus its 21.1k a distance that I have only done once (training and Racing) in my 17 years of running. So tomorrow I Will try a peanut butter sándwich to give me some energy for the HM.
The plan for the run was to do only 6 laps (5.4k) in the Blasco park and be rested for tomorrow, but decided at 6th lap that I would do my normal 8 laps (7.2k). The sun was shining hard, but the weather was Good. I started the first lap in 5:40 feeling a bit tired, but fresh at the same time, decided not to look at the watch anymore, but finished in 44:30 the 8 laps. That surprised me a lot since I was running at the mínimum effort and compared to yesterday it was way faster basically at a lower effort. Maybe the 2 can of sardines are helping me , I ate that for lunch (potatoes with 2 cans of sardines and 2 slices of cheese) for the 6k tempo that I did last Saturday in 27:16. Before my workouts I like to eat healthy. Anyway, felt pretty Good today, fresh and ready to go. I thought about the race during the run and I am definately intimidated by the distance, I have only run that distance once and it was in a race, my longest run has been 90 mins and I am afraid of those last 6.1k. It Will be a mental battle, but I Will do it. As I said before, I want to race a 10k next well where I want to run sub 46:36, which was the time that I ran in my previous race, so I really dont know if treat tomorrow as a long run, or give 100% effort with the risk of still being tired on next week`s race. Probably that Will be a decisión that I Will take during the race. I could just do an easy long run tomorrow( that for me Will be a hard workout because of the extra distance), or follow my brother at his pace until I can, or do it as a progression run.
It Will be fun!
jueves, 3 de octubre de 2019
Catching up with good workouts
Its been almost a week since I posted here.
Saturday - After been up all morning buying a new running shoes, since I have pair, but all are broken, it was time to buy another one. I bought a cheap pair of Asics and so far they have been Good. They only have week though. I felt tired when I got home around 2 p.m., but I had a tempo run to do at 6 p.m. my brother was doing 15k at 5:20 per pace, but I dont like such long workouts, I prefer faster and shorter tempos. Anyway, I ran in my new kicks and in the warm up I felt real Good. I warmed up to the Turia park as usual and got there in 15 mins including 5 x 50m strides. I was feeling real Good, but I thought I would run 6k in 28:20 or so, I was prepared to run that kind of time.
Long story short, I ran my best tempo in 10 years and I crashed my 6k time from 3 weeks ago. I ran 6k in 27:16, with first half in 13:41 and second half in 13:35. I was very surprised and happy, because I ran faster than I thought, but also felt real strong. I think the new kicks had to do with it, but also maybe my fitness is showing up. Splits per km were 4:37,4 :37 (9:14), 4:27 (13:41), 4:31 (18:12), 4:37 (22:49), 4:27 to finish up in 27:16. When I saw that time in the 5k, that is my fastest 5k tempo in 10 years. This workout was really a success. My brother ran pretty Good, He did 15k in 79:20 or so. He is preparing for a half maratón on October 13th. I did 11-12 mins for cool down. Around 10-10.5k for the day.
Sunday - In the morning I watched the Berlin maratón where Bekele ran great and almost break the world record, so I posponed my run until the evening. Started running around 5:45 p.m. and the plan was to do 90 mins at an easy pace. I never looked at the watch, just when I had 89:07 and finished the run in 90:35. Felt real Good, but after the hour I just get too thirsty. Felt strong nonetheless.
5 runs that week and feeling pretty Good.
Monday - Planned rest.
Tuesday - After work I ran at 7:45 p.m. in the Blasco park and did 9 laps total and did my usual 6 strides between laps 6-8. I just looked at the watch in the first lap in 5:52 and then never looked again, but pressed the Split button in the 8th lap. 44:02 for 8 laps and 49:41 for 9 laps (8.1k). Felt really Good and the weather is getting better, the heat is going away.
Wednesday - Today after work I did my intervals.This time I had to do them alone and I Will have to do them alone from now on, since my brother is taking a french class on Wednesday. I did pretty Good though and was motivated before the workout, but way too hungry. I did 1 x 1600s, 3 x 800s and 2 x 400s, all with half distance recovery , so 800s after the 1600s, 400s after the 800s and 200s after the 400s. Splits were 6:46, 3:15,3:21,3:16, 1:33,1:32. Warmed up to the Turia park including 5 x 50m strides and cooled down the same route in 15 mins. I did around 11.2k total for the day.
At lunch time on Wednesday my brother called me and invited me to run a half maratón on Sunday in another town. We were going to cheer for a friend in the half maratón anyway, and I had to do my long run, so I thought of it better and signed up for that half maratón. Although, now I am regreting it a bit, lol. I could have pushed more in the intervals, but I had the half maratón in mind the whole workout and just wanted to run fast, but relaxed and dont hammer in the last repeat, since I can need that energy in the half maratón. I have not decided yet, the effort that I am going to put in , not sure if take it as a long easy run, or treat as a progression, or try to run a PR. The problem is , that I want to run a 10k next Sunday (October 13th), that I want to run well in and its in the city, and forcing myself in an event that I am not even training for would be foolish, maybe I should take the half maratón as a long run and really do my best on the 10k. We Will see.
My brother Will run Sunday`s half marathon and next Sunday He Will run another half marathon. Since the half marathon is going to be a mega long run for me, I Will treat it as a workout, so I wont run hard on Saturday as usual.
Today I took the day off, just because I was very hungry when I got home, but that means that I Will run Friday, Saturday and Sunday to complete my 5 runs per week.
Saturday - After been up all morning buying a new running shoes, since I have pair, but all are broken, it was time to buy another one. I bought a cheap pair of Asics and so far they have been Good. They only have week though. I felt tired when I got home around 2 p.m., but I had a tempo run to do at 6 p.m. my brother was doing 15k at 5:20 per pace, but I dont like such long workouts, I prefer faster and shorter tempos. Anyway, I ran in my new kicks and in the warm up I felt real Good. I warmed up to the Turia park as usual and got there in 15 mins including 5 x 50m strides. I was feeling real Good, but I thought I would run 6k in 28:20 or so, I was prepared to run that kind of time.
Long story short, I ran my best tempo in 10 years and I crashed my 6k time from 3 weeks ago. I ran 6k in 27:16, with first half in 13:41 and second half in 13:35. I was very surprised and happy, because I ran faster than I thought, but also felt real strong. I think the new kicks had to do with it, but also maybe my fitness is showing up. Splits per km were 4:37,4 :37 (9:14), 4:27 (13:41), 4:31 (18:12), 4:37 (22:49), 4:27 to finish up in 27:16. When I saw that time in the 5k, that is my fastest 5k tempo in 10 years. This workout was really a success. My brother ran pretty Good, He did 15k in 79:20 or so. He is preparing for a half maratón on October 13th. I did 11-12 mins for cool down. Around 10-10.5k for the day.
Sunday - In the morning I watched the Berlin maratón where Bekele ran great and almost break the world record, so I posponed my run until the evening. Started running around 5:45 p.m. and the plan was to do 90 mins at an easy pace. I never looked at the watch, just when I had 89:07 and finished the run in 90:35. Felt real Good, but after the hour I just get too thirsty. Felt strong nonetheless.
5 runs that week and feeling pretty Good.
Monday - Planned rest.
Tuesday - After work I ran at 7:45 p.m. in the Blasco park and did 9 laps total and did my usual 6 strides between laps 6-8. I just looked at the watch in the first lap in 5:52 and then never looked again, but pressed the Split button in the 8th lap. 44:02 for 8 laps and 49:41 for 9 laps (8.1k). Felt really Good and the weather is getting better, the heat is going away.
Wednesday - Today after work I did my intervals.This time I had to do them alone and I Will have to do them alone from now on, since my brother is taking a french class on Wednesday. I did pretty Good though and was motivated before the workout, but way too hungry. I did 1 x 1600s, 3 x 800s and 2 x 400s, all with half distance recovery , so 800s after the 1600s, 400s after the 800s and 200s after the 400s. Splits were 6:46, 3:15,3:21,3:16, 1:33,1:32. Warmed up to the Turia park including 5 x 50m strides and cooled down the same route in 15 mins. I did around 11.2k total for the day.
At lunch time on Wednesday my brother called me and invited me to run a half maratón on Sunday in another town. We were going to cheer for a friend in the half maratón anyway, and I had to do my long run, so I thought of it better and signed up for that half maratón. Although, now I am regreting it a bit, lol. I could have pushed more in the intervals, but I had the half maratón in mind the whole workout and just wanted to run fast, but relaxed and dont hammer in the last repeat, since I can need that energy in the half maratón. I have not decided yet, the effort that I am going to put in , not sure if take it as a long easy run, or treat as a progression, or try to run a PR. The problem is , that I want to run a 10k next Sunday (October 13th), that I want to run well in and its in the city, and forcing myself in an event that I am not even training for would be foolish, maybe I should take the half maratón as a long run and really do my best on the 10k. We Will see.
My brother Will run Sunday`s half marathon and next Sunday He Will run another half marathon. Since the half marathon is going to be a mega long run for me, I Will treat it as a workout, so I wont run hard on Saturday as usual.
Today I took the day off, just because I was very hungry when I got home, but that means that I Will run Friday, Saturday and Sunday to complete my 5 runs per week.
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