Catching up

 Tuesday - December 8th  - Tempo at 4 p.m. with my brother, that day was holidays in Valencia. Warmed up 15 mins + 5 easy 50m strides. Then did 5k in 24:33. Brother defeated me, he did 24:20, but pretty much went ahead within the first 100m and I could not match the bridge. First km was in 4:43, too fast compared to past week, halfway was in 12:13 ( did not look, but pressed the split). Felt a bit tired, and I really wanted to improve the 24:16 of the previous week. 15 mins cool down to home to complete 6 miles total.

Wednesday 09th  - After work, did 8 laps in the blasco park ,but starting from my home. Did 49:36. 

Thursday 10th - After work, did the same as the day prior,but included some strides easy and controlled, did 48:32.

Friday  - off

Saturday11th   -  At 11 a.m. did the new route that I have been doing, doing 1 lap to my brother`s route and did 51:08.

Sunday 12th - At 4 p.m. Did 35 mins within the new route and then went to the turia park and finished my run 75 mins. This run was a good pace, it was a 5:30-5:40 average pace per km. Really pushed in the last 300-400m. 

5 runs for the week, decent week of training.

Monday -  off -  went to a birthday and ate delicious food.

Tuesday - Did 8 laps in the park starting from my home. Did 5 easy strides from laps 6 to 8. This run was done after work. But heck running after work when you have a ton of work its not motivating, you pretty much have to rush from work because you have to run and its already dark.

Wednesday -  off again. No motitavation and I was pretty hungry.

Thursday - After work. Did 32:31, did 5 laps in the blasco park starting from home. I had to cut it short, because I was going to a chinese all you can eat.

I have not run since that day, really no motivation. I have been very busy and if I did not run in the morning, I pretty much lose the run. Given that there are no races in the near future ( I could not care less about virtual races), my training has no meaning, especially with the glute and leg problem that i have been experimenting. Anyway, tomorrow is a new week and I do better start moving my butt again, because I am eating like a pig and I will pretty much get back to 200 pounds, if I keep up with this eating. Eating is something that I do pretty well, as opposed to running, lol. In all seriousness, I should start training again, so that when races come, I am ready to start racing.

2 runs for the week. No pretty!

I hope that your running is going well!

Catching up

Sunday November 29th - At 4 p.m. I did 70 mins, To the Turia park, mostly was easy, but in the last km I pushed the pace a bit. Did a negative split of 80 seconds of something like that. Weather was pretty good and I felt good.

Monday 30/11 -  That day I went back to work after 2 weeks off. When I left work I was very hungry so I skipped the run.

Tuesday 01/12 - After work I wanted to do  tempo run in the turia park, and thats essentially what I did, but this time it was at night, since its already dark at 6 p.m.. I started the run at 7:20 p.m., warmed up 15 mins to the Turia park with 5 x 50 easy strides, I am doing the strides very easy, since I still feel my glute and hamstring bothering me sometimes, and thats why I am not doing intervals. No competitions in sight, so its better to take things slowly. Well, the plan was to run a bit faster than last week, and I felt pretty good overall, the weather was just great. I am only looking the watch in the first km , split halfway without looking and then look the watch the end. First km for the 5k tempo was 4:53, halfway in 12:10 ( did not look at the watch), then finished in 24:16, so negative split again for 4 seconds. Felt better than last week and was not sore at all the next day, so I am heading the right direction. That first tempo run back sucked. 15 mins cool down to home.

Wednesday 02/12 -  I was pressed for time when I left work, because I had to eat dinner with my house mates, so I only had time for 40 mins, started at home, and then when to the blasco park, did 6 laps and back home.

Thursday 03/12 -  When I left work at 7 p.m., I headed out to the blasco park from home running, did 8 laps and back home again, that took me 50:51, laps were around 5:35-5:40. Very easy effort and the pace was very easy. Weather was great. With this weather you dont even break a sweat.

Friday -  off  - I drank beer instead lol.

Saturday -  At 09:00 a.m.I headed to do my longer run of the week, 70 mins. I did that on Saturday, because on Sunday was the Valencia half marathon and marathon and I wanted to watch it. This run was basically the same pace as last week long run, but I felt much slower. I started faster than I though, but did not look at the watch much, only to turn back. Ran around 80-90 seconds negative split, but without pushing much the pace in the second half. Felt pretty good.

Sunday - I went to watch in the streets of Valencia the marathon and half marathon live, watching those guys run live its a dream come true, they dont look like humans. First 4 guys broke the HM world record. In the marathon they ran pretty solid 2:03:00. A lot of guys dropped out, the weather was great in my opinion, but not much fans and spectators, and a lot of people running alone. That must be very hard when you are in the 30k, no spectators and battling with the wall and inner demons. American Emily sisson ran alone the whole way, but she was like running that there was no tomorrow, She was shy by 2 seconds off her PR. 67:26. If she would have someone to run with, I think She could have done it. It was an amazing experience. Personally I thought that Rhonex Kipruto would win, but I also thought that Kandie could make it. That Kandie has run 58:xx in the half 3 times this year. I watched Kiplimo and Kandie in the 20k head to head battling to home. Man, that is racing. I laugh at the term virtual racing, sorry but I dont buy it, a true race is head to head competition. The intention of virtual racing is good, but it will never be like an actual race, no matter if you do a PR in that virtual racing.

With the inspiration and motivation from watching the marathon, I ran at 5 p.m. in the route that I ran last Saturday, which is nice, a lot of intersections, so its best to do it on weekends, then I headed out to my brother`s route and did 1 lap, then back home. Stopped the run at 52:13, so 8k something. Felt pretty good and strong. Again, the weather was good and I barely broke a sweat.

Given that I did not run on Monday, 5 runs per week, but I am training very lighly, since no races on the horizon.  Just a tempo run once a week at the moment.

Monday -  off -  I was going to run, but my brother showed up at my home, so I decided to skip the day and eat kebab instead, yea, what a discipline!

Today is a public holiday here in Spain, I will do a 5k tempo run with my brother in the afternoon at 4 p.m. I am not worried about time, but I hope to feel as good as last week We will how it goes!

Easy run

 Today I ran at 4 p.m. because I will drink beer of course later in the evening, lol. Better to get the run out of the way. I did not run in the blasco park for laps on end today, I did almost 1 lap and then headed out to do a new route for the streets of Valencia. Luckily the traffic lights were at my favor today and I just stop once to wait for the green light to come. Ran easy pace for 47 mins total. I started running from home. Felt pretty good today and the weather was good.

If I sleep good today, I will do 12k tomorrow morning with my brother and  a friend. If I dont sleep well I ll run later on the day at least 60 mins. 

Have a great Saturday! 

Easy run and a rest day

 On Thursday I ran at 6:20 p.m. already dark with my brother in the Blasco park. I did 8 laps easy in 45:25. First half in 23:02, second half in 22:23. Was still sore, but kept the effort very easy. Felt good overall. My brother did only 6 laps. 

On Friday I took the day off as usual. 

Today I was supposed to run a workout, but did not wake up early enough, because I went to bed at 3 a.m., not by choice, though. Anyway, I will run at 4 p.m. and I will run 45 mins easy, or 8 laps in the blasco park. It has been raining a lot, so I dont know if the Blasco park will be adequate to run in.

No rush in doing workouts, no races in the horizon still, so its better to build up slowly. Training consistently of course.

Catching up

 Monday - Ran at 6:30 p.m. or something like that. But its already dark, so its the same if you run at 6:00 p.m. or 11:00 p.m. its already very dark. I did 8 laps at an easy pace. Halfway in 22:52, then did strides from laps 6 to 8 and did 8 laps in 44:01. Did around 5 extra mins, because I start running from my home and to the park and back, so total time of running was around 49 mins. Felt good and the weather was cool. No wind breaker though. Strides were " easy", around current mile pace. Everytime that I try to run with a full range of motion the left glute and hamstring bother me.

Tuesday -  I decided to do my workout today as the soreness was already gone. Went to the Turia park at 4:30 p.m. and wanted to do a 5k tempo run. But this time I would only look at the watch in the first km only. Then I would take the split at halfway and then would not look until the end. Warmed up 15 mins with 5 x 50m easy strides to loosen up a bit. First km was in 4:56 with the legs already burning, so I suspected that it would be the same as last week, but I was determined to finish that tempo no matter what. I tried to keep the effort, the heabyness in my legs eased up a bit as the run went by. Pressed the split in the halfway, and did not feel as bad as last week and my legs had coordionation still. I tried to keep the same effort until the end. Finished strong, but breathing was heavy at the end. Finished the 5k in 24:42. Halfway in 12:23, so a negative split of 4 seconds. Not as bad as last week, but still a lot of work to do to get back to the 23:50 mins where I was 6 weeks ago. I was happy to have finished and to have felt better than last week slower and shorter tempo. That means that I should improve each week and my way back to 23:xx is closer than I think?. Got back home for cool down after catching my break, so around 15 mins cool down. Around 6 miles for the day.

Wednesday -  I was sore from Tuesday workout, more sore than I like, but a tiny less than last week disaster. In the morning I walked around 10.5 kms to buy a salmom. I had not been there before so I watched places in Valencia that I had not seen before. Despite the temps being at 13-15 Celsius, the sun was shining hard and I had to take off my jacket because I was hot. On the way back I had the 3 kgs salmon on my backpack, so the wayback was harder than the first half, the good thing is that I learned the route and ont he way back I did not have to watch my google map every couple of mins to get to the desired place. It took me around 2 hours those 10 + kms. 

In the afternoon the plan was to run 8 laps which is my normal runs. I ran with my brother which is rare these days, even more in the Blasco park. I think the last time that I ran easy with him in the blasco park was on June. Anyway, we started faster than I would have liked, because we started at 5:27 for the first lap which is fast for being the first lap and I was sore from the tempo. Anyway, with each passing lap I felt better and better and the conversation was good. When we hit the 6 laps, he convinced me to run 50 mins, but after the 9nth lap in 47:47, I told him to do another lap, so 10 laps, which we did it in 53:02. Then I told him that I would run 60 mins, because I would run 60 mins today ( I type this on Thursday), but because I felt so good yesterday, decided to do it yesterday. I crossed the 10k in around 58:40 (11 laps =9.9k were crossed in 58:10 something like that), and completed the 10.2k in 60:00. I felt awesome and its weird because I walked so much in the morning ( maybe that help). Sometimes when you think you are going to feel bad, you feel really good and sometimes you feel like crap for  no apparent reason. cést  la vie. First lap was the slowest in 5:27, then we kept the laps in 5:17 - 5:13 for most laps. Felt pretty good, weather was pretty good, had to wear long sleeve, but I could have gotten away with short sleeves. A bit sore from the workout on Tuesday, but I think that did not affect at all once I warmed up.

Today I will run with my brother again, but I will keep it at 8 laps today. But I suspect that we will run sub 6 mins per km once again today. 

I hope your training is going well!

60 min Sunday mid day run

 Today I ran at 12:00. Very late to what we are accostumed to run on the weekends After the break it has been difficult to get back to early morning weekend runs. Plus I am going to bed later than I would want, for others reason that I would not discuss here.

I headed out to the Turia park with the sun shining hard, but with the temps in the 13 Celsius, so it was very good. I ran until the watch said 30:30 and turned around, got to the starting point in 59:48, so negative split the run by 1:12. Kms that I could time there were in 6:11. 6:04, 5:47, 5:50. However, on the way back my legs were very uncoordinated, they hit each other sometimes. They felt like jelly. That happens to me a lot on tempo  runs, but I dont remember the last time that I experienced in an easy run. Now I know why my tempo run on Wednesday was that shitty. My legs felt the same way today and I was running much slower. The mini stops on intersections got me back to normal and I finished the run very loose in the last km. Its strange though.

60 mins run, around 10k. Felt good, but not great. And the legs incoordinated makes the run much more unconfortable as you feel it on every step.

6 runs for the week, back to the 6 runs per week. Low mileage, and 1 shitty workout, but the consistency is there. NO rushing, we dont know when real races are gonna come back.

Easy run

 I know I said that I was going to do a workout, but the soreness continues and I dont want to do a shitty workout once again. My timex`s belt broke so this morning I went to buy a basic watch like I had for the 2018-2019, the same watch, but red. The old one is blue and is alive and kicking, but I took the seal of the old one to put it on the timex, but it broke and it was very unconfortable to wear the watch with the belt hanging, so I decided to go to the store and buy another watch, its only 10 EUR after all. My brother is always pressing me to buy a GPS, but I dont like them, I always have been a blue collar runner and prefer to run by feel. GPS are not accurate and can mess with your head.

I decided that I will use my watch for all my runs, given that I invest on it I might use it. I ran at 04:00 p.m. today and went to the park, ran 8 laps there and then got back home, so I gauged 7.2k, but I ran almost 8k. 8 laps were in 43:52,  first lap in 5:40, halfway in 22:33. I incorporated 6 easy strides to loosen up a bit, because my quads were very sore yet. Felt much better after the 1 st stride. The strides are the explanatio of the 1:14 negative split. Felt pretty good and the weather was just fine. I walked around 5k this morning, to the store to buy the watch and back. Now to drink 2-3 beers.

Have a great Saturday!

Up and down

 Tuesday - At 6:30 p.m. 8 laps in the blasco park , from laps 6 to 8 I did 6 strides. Did not feel bad on the strides, but I could feel my glute and leg bothering me again. Not much, but enough to reconsider my return to workouts. Felt good overall though.

Wednesday -  At 5 p.m. I went to the turia park and the plan was to do 5k tempo, but not as hard as usual ,just sub 25 mins to get the feel of things again. I wanted to do 400s but I did not want to run that fast, because of the injury. Warmed up 15 mins to the turia park and incorporated 5 x 50m strides. In the strides I could feel the hamstring and the glute to be honest, but given that tempo pace is not a pace were you have to alter your form much I went with it. I thought that this workout was going to be a piece of cake given that on my last tempo I did 23:51 for the 5k feeling strong and a couple of hours later I did 1 mile in 6:52. However, I did not know that in this month that I have been running easy and resting I would lose so much shape. I ended up only doing 4.1k or somehting like that in 20:52, when I saw the 4th km split in 5:07, huffing and puffing and my mind played with me and I called it a day. Splits were 4:56,5:03, 2:27 (500m out), 2:30 (500m back) and 5:07. 5:07 was my pace in the fast portion of my long runs and I felt very confortable. On Wednesday, I felt like s·%·t. Oh well! Ran 20 mins cool down, to finish up a 55 min run day. I will stop looking at the watch, watch is holding me back and playing with my mind. I will only look at it in the first km and then wont look at it until the end. 4k were in 20:06.

Thursday - At 6:30 p.m. I went to the Blasco park my quads were very sore, as if I had run a race the day before. The run was not easy either, I mean, it was at a very easy pace to recover without a watch, but I feel demotivated and sore. Sometimes questioning why I am still in this sport. I have 18 years trying to find an answer.

Today Friday I rest and I am still sore. Tomorrow morning I will do 3 x 1 mile with 1 min rest. I dont have a goal in mind, I just want to feel better than on Wednesday and luckily run in the 7:40s. Its not optimal to run 2 tempos in one week, but as I dont want to run fast because I dont want to burry myself with the "injury". its clear that rest in not the antidote.

1st run of the new cycle

Yesterday I ran my first run of the new training cycle. Motivation for workouts is coming back. I dont know there the races are going to be, but I tend to eat a lot and get a lot of weight very fast, so I do better start doing workouts again to not lose that edge. Races are gonna come back when they are going to be come back. We cannot control those things, best we can do is to be prepared when they come.

I have two weeks off from work, I get back on November 30th, so it would be good to get in a couple of workouts before I get back to it. 

Yesterday at 6:25 p.m. already dark I headed out to the blasco park, starting the run from the building I live in, before I walked to the park without the mask, however, as the masks are mandatory, I always paranoid because I thought that the police were going to stop me. Now I start the run from my home ( runners can run without mask) and avoid those kind of worries and I run 600-800m more on my easy runs. I went to the park, did 8 laps easy feeling pretty good and fresh as last week I only ran 4 weeks. So the last 2 weeks have been quiet easy and very low volume, perfect for a break. After the 8 laps, came back running again. 

Felt pretty good, weather was in 18 celsius or something like that, I did not use a windbreaker, I am not using it. I have learned that I dont need to run with one, if the temps are over 15 celsius. This was a watchless run as I am doing since July.

Caaaatch uppp

 Hello folks, 

I have been running but not that much, pretty much took a break of 3 weeks of easy running and 1 week completely off. I was training hard as you can tell, I assumed that races will be resumed at the beginning of the year so I better was prepared for it. However, mid October corona is getting worse and worse all over the world, especially in Spain where I am at, and even thinking about the possibility of lock down us once again. At that point  I knew that races are not happening any time soon. Some places in Spain are doing races, but starting 10-15 secs apart from each other, what race is that, I want normal races to come back when you can race head to head with other and to make packsof people to help each other. Anyway, I was very dissapointed and decided to take my break right now and then do another cycle until april or may before taking another break. The left glute and hamstring were bothering me in workouts so that break was almost necesary. So here I am running easy at the moment, well sometimes I dont run that easy becasue I start to race some people, as I have no workout to recover from, running easy can become in moderate efforts pretty much every run.

Before the break I did a 3000 meter trial ( yea my last post was minutes before my 3000m time trial) where I wanted to run sub 13:30, but deep down I wanted to get as close to 13 mins as possible, I ended up running 13:20, dropping my brother in the last km where i closed hard. I ran without a watch, warmed up 15 mins, did 5 50m strides and we headed out, I dont know splits, but the second km was very slow and I think that ruined our chances to run a " fast time".  I felt good when I finished and I decided to do 4 x 200m by feel, around 42-43 seconds, I should not have because thats where my injury get worse, the next day I ran easy, but on Friday I did my long run and I felt it, I did 1:36:52 and did a progression, but splits were very slow, it was too cold though, 5k were in 5:27,5:19,5:14,5:07,5:11. It was slow , but it felt the same as when I run 5:08 average pace for the progression.  

The day after that I tried to run a 5k tempo run with my brother, but after the first km in 4:55 I decided to run easy, my left glute and hamstring were bothering me a lot and the cold was not helping.Did around 8-9k total. I had 10 days of running straight. I rested on Sunday because i was in a trip in a couple of towns. Meeting new places.

Ran 8 laps easy On Monday and Tuesday and on Wednesday the injury was not bothering me and I felt relatavely fresh. At 4: pm ( I was still on vacation) I headed out to the turia park to do 5k tempo run. My brother wanted to do a mile time trial, but I prefered to do the tempo as the primary workout, but I also did the mile time trial at 6 p.m. so I ran twice and both times hard. I think that is the first time that I do that.  I had ages without running a double and I try a double running hard both times, what clever!! Anyway, warmed up 15 mins easy plus strides of 50m. Then did 5k in 23:51, with splits 4:32,4:51,4:48,4:55,4:42. Halfway was 11:46. So I ended running a positive split by almost 20 seconds. My legs were quiet heavy at the end. I skipped the 200s because I was doing a mile time trial with my brother on tired legs. Cooled down for 15 mins. Got showered and at 6:00 p.m. I headed out again to the Turia park to warm up 15 mins plus strides, I felt tired, but thought that I could defeat him nonetheless. I wore my watch for that time trial to track my 400s. I ran out of gas pretty quickly. my splits were 1:37,1:44,1:47,1:42. Halfway in 3:22, but finished in 6:52. I felt good on the lugs, but my legs were done and not cooperating. I was running head to head at 1k mark with my brother, but I had to surge several times to catch him and then he pulled away again. I never told him that I had already ran a tempo run, I told him that night before going to sleep hhaha. Ran around 18k or something like that for the day. I thought that I could run 6:30, but my legs did not cooperate. Happy with the effor tthough. That was my last workout of the cycle. As in the next days leg and glute were bothering me so I decided to take my break right there. After that all my runs has been watchless and 8 laps to the blasco park , sometimes easy, somtimes moderate. Before taking the week off last week. I pretty much races a young child for 3-4 laps . In the end I think I ran that run at 5 min per km pace, but I dont know since I did not wear a watch and I wont wear one until my next workout, which it might be on Wednesday. I have run 4 times this week and I was going to run this evening, but I am hanging out with my house mate, so I will probably will skip the run, really does not matter as I am in my break yet. Next week I will be back to my 6 days a week of running and taking it more seriously, but will continue to skip the watch on easy days.

I hope that you running is going well!

Tired

 Yesterday I went to run at 06:30 p.m. to do my easy run with strides. I felt good in the easy part. However as soon as I started the strides I was huffingand puffing and lasted a lot to catch my breath. I did know what is wrong, but I did not feel good during those and my breathing was out of control. Anyway, did 8 laps and 6 strides from laps 6 to 8. 7.2k total watchless.

Right now I will head out for  a 3k " time trial " with my brother. Yesterday`s run really affected my confidence. I hope to run less than 13:30, but my plan is to run watchless and run with my brother as long as I can and then outkick him at the end. I dont want to run all out becuase I know that I am not in good shape in shorter distances, hence the mile time trial I did 1 month ago. However, feeling is more important for me than pace, I would rather finish feeling good and strong, than to finish like I felt yesterday. We will see how it goes. It should be fun in the last 400m if we are running head to head by then. I could take my watch with me and not look at it, but I would rather to run without, its just about something to just run freely without having to press splits or pause the watch at the end.

Catching up

 It seems that I am posting once a week at least. To be honest  I dont like posting every two weeks, but I dont use the laptop everyday and lazyness as well. Having said that, its much better to post once a day.

Sunday October 4th -  That day we ran early at 7 something I went out so that we could watch the London marathon. I went to the Cabecera park, did one lap there and after that I started my progression, where I ran those 5k in 25:20s confortable. I finished the run in 1:37:49, what I suspect was 17k or something like that. The weather has improved so much, that you are not that thirsty at the end of the run. Pace before the progression was around 6:10 per km or something like that.

Monday October 5th - After work at 7:20 p.m. I did 8 laps in the blasco park watchless very easy to recover from the weekend. Felt good, but my left glute was bothering me. It started bothering me in the fast part of my long run on Sunday.

Tuesday October 6th - After work again, I ran watchless and did 8 laps incorporating 6 strides from laps 6 to 8 laps.  In the first stride the glute was bothering me, but in the second onwards it was fine. Felt good during the run. The weather is getting cooler and its getting dark way earlier.

Wednesday October 7th - Today I had to run my interval workout alone, because my brother wanted to go to the track to watch Cheptegei smash the 10k world record, I said that I was going to watch by TV, I suspected that given these Virus times, it would be difficult to watch it live, so I planned my workout normally. I went out before 7 pm. to the Turia park and warmed up 15:30 incorporating 5  x 50m strides to loosen up. The plan today was to run 1 x 1600m, 2 x 1000m, 1 x 400m, 2 x 200m. All with half distance recovery, except the 200s where I recovered 200m. Splits were 6:52, 4:16,4:14, 1:35, 43, 41. In the mile I felt solid and strong, but after that I felt my legs too heavy and when I finished the 1k repeats, my breathing was very heavy. I had to stop for a bit for my last 200s where I could catch my breath again and finish hard. Its rare that I am that out of breath given the paces, but that was the case today. I liked that 1600m split though. Maybe I should have gone out slower, but you have to go for it. I never looked at the watch during that 1600m, I just ran by effort and pressed the split button in the 1k mark, which was 4:17. 16 mins cool down home. My left glute was bothering me in the first stride in my warm up, it felt fine after that though.

Thursday October 08th -  I left work too late, and on Friday it was holiday, so I could run in the morning, and thats what I did. I skip the run on Thursday. 

Friday October 09th -  That day I am officially off until October 28th off work. On Friday I ran at 9 something am. I ran watchless in the blasco park, did 4 laps easy, but then I had to come home because I had stomach problems, did my thing, then went back again to the blasco park and did another 4 laps, for 8 laps total, but adding the extra distance or coming home and going back to the park and then coming back again, so maybe did 7.8k total. I felt way better in the second 4 laps than I did in the first 4 laps. Much looser. 

Saturday October 10th - On Saturday my brother and I had planned to run 10k in under 50 mins, I was targeting 49:59. I warmed up 15 mins incorporating 5 x 50m fast strides before starting. I knew that it was going to be hard, but I thought that I could run 49 mins " easily". The weather was fine, but the himidity was high as I was soaking wet when I stopped the watch at 8k. Yes I bagged the tempo at 8k. If I finished the 10k, I would probably have forced more than neccesary. Or maybe it was weakness, I kind of regretted afterward, but my breathing was very forced at that point and the pace was slipping. Thats why I dont wear a watch in races, because if you are very tired and the splits are not helping, personally, that plays with my mind. I would rather run by fee. I honestly was running the tempo by splits, and was ignoring effort level. You live and learn. At least I did the 8k at the prescribed pace and did negative split. The splits per km were 5:00,5:02,4:57, 4:59 ( this is the km of rolling terrain and those hills hurt at fast paces),  5:00, crossed the 5k at 25:00 exactly, I thought that I could run a huge negative split, because I was feeling good at that point, I tried to accelerate and did the next two in 4:54 (29:55  for 6k), and 4:55 (34:50 for 7k), at that point my breathing was very labored and when I crossed the 8th km in 5:02 (39:52 for the 8k), it was a 1 second decesion. I decided to stop and started walking waiting for my brother, but my brother lasted a while to comeby, because he had aborted in the 6th km. We were running together up until the 3rd, then I started to put a gap, but in the 5k he crossed it at 5:12 and the next one he crossed it in 5:27 (30:39 for 6k). At that point I had 44 seconds on him. Anyway, we were both dissapointed with our performances, then I did 20-25 mins cool down to home. Next time I will look at the watch in the first km, and then dont look at it, and listen to the body instead of the splits. Thats what I did in the next day`s progression. Around 12k for the day or something like that.

Sunday October 11th - Yesterday at 6 p.m. I drank 3 beers, but those did not set me too well, but in the moment they were great and those does not affect my run, because the last 2 times that i have drank beer the day before my progression, the progression has been great. The plan today was to do the progression based on how I felt, I felt a bit sore from the tempo the day before, so I wore my watch in case I felt good and that was the case. I even started the progression in the cabecera park with hills and rollin terrain. But as opposed to what I do most weeks, I only looked at the watch in the first km marked in the turia park, then did not look at the watch until I finished the run.The pace was happy from the get go, since I got to the Turia park in 13:35, which is fast ( easy effort of course), we always got there in 14:00-14:20, then the next km marked was 5:54, so right there I knew that it was going to be a good day, still was not sure if I was going to do the progression or not, I did not want to over do it.My brother was right there with me, but when we enter the cabecera park I was feeling good, I did not start the formal progression right there, but the pace was faster than last weeks, then I almost take the wrong turn and lost around 10 seconds or so, but then I knew the route and started to increase pace to my progression pace and kept at that pace for the next 30 mins. I took the splits, but did not look at the watch. Lap in the cabecera park was 11:56. Then did 5k in 5:13,5:07,5:07,5:06, 5:05. To be honest those paces felt relaxed and I was feeling pretty strong, did not have the pressure of time, since I did not look at the watch and was running enteraly on feel. My brother also did a progression and He ran faster than me in the last 5k. Then we ran easy to home and  I finished the same run as last week in 1:33:35. So 4:14 faster than last week. That was because the pace was faster from the get go and we started the progression way earlier today. I could say that I did 6+ kms at marathon effort today. You have to teach your body to run faster when tired. The weather was much better than Saturday and we both felt very strong. Very happy with how I am running my long runs. A 90 min run is not so mentally taxing as before and now I kind of look forward to my long runs.

Monday October 12 ( yesterday) - Public holiday in Spain, but today I ran solo at 6:40 p.m., no morning run today. I was feeling sore and my left was bothering, all muscular of course. Ironically, After the first lap I started to feel pretty good and finished the 8 laps feeling great. Ran watchless and the weather was fantastic. The pace was easy, but not a stroll as I thought it would be given the hard weekend of training. 7.2k total watchless.

Catching up: Solid couple of weeks of training

Yea I have been running, but did not feel like posting much. However, my training is going pretty well. 

Sunday 20/09 -  I went to the turia park with my brother at 08:00 a.m. and did a progression long run. Ran a total of 1:23:30. Incorporating 6k @30:48. Started the first kms of the progression in 5:15, then worked my way down to 5:05-5:07. I think one I did it in 5:00. I felt Good and strong during this run. Solid week of training and 6 runs for the week.

Monday 21/09 - After work at 7:30 p.m. or something like that did 8 laps in the Blasco park watchless as lately just to recover from the prior week. 7.2k totak easy effort.

Tuesday 22/09 -  Basically the same as Monday, but I incorporated 6 strides from laps 6 to 8 and felt Good during those strides. Just another easy watchless day.

Wednesday 23/09 - After work at 7 p.m. I headed with my brother to the Turia park to do our intervals for the week. I warmed up 15:xx  incorporating 5 x 50m strides and then the plan was to do 2 x 1600m with 800m jog rest in between, then 2 x 400m with 200m jog rest, and then 2 x 200m with 200m jog rest in between. Total distance worth of intervals was 4400m or something like that. I felt pretty strong in this workout and the Splits were quiet solid to be honest. 2 x 1600 in 7:01 and 6:47, then 2 x 400m in 1:34 and 1:31, then 2 x 200m in 44 and 41 seconds. I Will take it. Then did 15 mins cool down to home. My brother did another workout, that I dont remember right now as I type this on October 3rd.

Thursday 24/09 - After work did 8 laps watchless easy in the Blasco park. Felt tired, but after a couple of laps felt pretty Good.

Friday 25/09 -  Planned rest day.

Saturday 26/09 - We decided to mix up a bit the tempos and incorporated T pace intervals like in the old times, I think that they Will trmendously in improving, since I was kind of suck in the 23:50s for the 5k tempos. I think that by incorporating more volumen eventhough a bit of rest in between intervals, they Will give the body the stimulus to improve. We headed out very early in the morning at 7:00 a.m. to the Turia park , at that time it was still dark. The plan for the day was to do 4 x 1600m with 1 min rest. I have forgoteen how they were like to do mile repeats at t pace with 1 min rest. The last time that I did that kind of workout was back in 2009, so is time to revisit. I warmed up 15 mins easy incorporating 5 x 50m strides to loosen up the legs. The weather was a bit cold, since it was early in the morning. The first couple of repeats felt unconfortable and were slow, but in the last 2 I felt loose and the burnt feeling in my quads went away. It was a decent workout and basically I averaged a pace faster tan in the normal tempos, but with more total volumen. Splits were 7:40,7:38,7:25,7:19 all with 1 min rest. The last 2 felt way easier tan the first 2. I skipped the 200m repeats today and after the 4 repeats started the cool down. My brother kept his reps in the 7:30s range. So basically we did the first 2 togeteher, but in the last 2 repeats I was all by myself ahead. 15-16 mins cool down to home. Around 11k total I would say.

Sunday 27/09 - Today we went out at 8 something am to the turia park to do our long run. Today we had planned to do one lap in the Cabecera park, that is a park that is located at the end of the turia park that has a bit more than 2k one lap, and there is a race of 3 laps which my brother has raced twice, but I have not raced not even once, in fact, that day it was going to the second time that I run in it, and I wanted to revisit. It has some hills that Will make you stronger and the terrain is not the best to run in, which makes it difficult, its concrete, but its not like running in the road. Anyway, we would run one lap there which we did in 13 mins something, and as soon as we left the park I started my 5k progression at maratón effort. We were Rolling at 6:05-6:10 per km before entering the cabecera park . Splits in my5k faster were 5:08, 5:15, 5:05, 5:07, 5:08. In the first km I decided to back off a bit, since I did not want to run 5:00s because that is not maratón effort, anyway ,I always end up running 25:40s or 25:50s for the 5k and I Will take it. I think that develops my aerobic capacity and teach me to run tired, because I had done a tempo the day before. I have not injured doing that, so I Will continue to do it. Did 1:36 total time for my run and I would say I ran around 17k which is my longest run since 2009. That means that my training is going really well and if things go as well I might consider running the Valencia maratón next year. Finished the run feeling very strong and Good. My brother did 90 mins, but he does not do progressions. The weather was pretty Good,so that helped a ton, did not get as thirsty as 1 month ago.

6 runs for the week and solid week of training.

Monday 28/09 - Watchless run after work  at 7:15 p.m. 8 laps easy peacy. Felt tired, but Good. Its starting to get dark at 7:30 p.m., so half of the run are basically already dark.

Tuesday - 29/09 - After work had to go to the dentist and I ended up running at 8:00 p.m. already dark. The weather was pretty Good. I did 8 laps watchless and from laps 6 to 8 I incorporated 6 strides. Felt Good today. 7.2k total.

Wednesday 30/09 - My brother and I decided to do our Interval sesión n the Blasco park as We did not know what sesión to do, He suggeted a fartllek and thats we ended up doing. I warmed up 15 mins including 5 x 50m strides to loosen up, some legs swings and was ready to start the fartled. which was 1 min, 2 mins, 3 mins, 4 mins, 4 mins, 3 mins, 2 mins 1 mins, all with equal time of recovery. That workout might look easy on paper, but its very hard . Total time including the recovery was 39 mins something, so this a long workout. In the 4 mins repeats I did the laps in 3:53 and 3:52, which is not bad, but I was already tired. Difficult fartlek and a Good variation of the estándar intervals. We started the workout together, but I treated the recovery more like an easy run pace and thats why after the first repeat was running alone ahead. I basically did the workout alone because my brother was running the recoveries very slow for a fartlek!. Finished very tired, but did 3 laps for cool down in around 18 mins. Total time including everything was 72 mins so everything but easy.The weather was Good and I finished soaking wet nonetheless.

Thursday 01/10 - I did 8 laps easy after work without the watch. Just kept the effort easy and felt tired today, the left tybia bothered me sometimes. 7.2k total watchless.

Friday 02/10 -  Planned day off.

Saturday 03/10 - Today we headed out to the turia park at 09:30 a.m. He did not have clases today, so we started running a bit later today. The plan for today was to do 2 x 3200m with 2 mins rest, so the same volumen as last week, but today it was going to be more difficult, because you have to run more distance continuosly, basically our weakness. If I felt Good I would incorporated 2 x 200m because last week I did not include it and those for me are important. I warmed up 15 mins easy including 5 x 50m strides and some legs swings. The weather was very cool today, so I started somewhat cold eventhough I warmed up properly. We started the workout together, but soon I was running ahead and it was like it for the rest of the workout. My splits were 7:35 and 7:41 to finish in 15:16 the first 3200m repeat. Recovered for 2 mins and started the second one already tired, but the legs felt much looser in the second one as I did not feel the legs burning as I felt in the first couple of repeats of last week and as I felt in the first repeat of today sesión. The recovery helps a ton to clean my legs. Second repeat was 15:05 with splits of 7:33 and 7:31. I really wanted to run sub 15 mins for the second repeat, but that would take my a bigger effort and that was not the purpose of the workout. then recovered for 400m and then did 2 x 200m in 42 seconds both repeats with 200m jog rest in between. It was a decent workout for me, last week was faster, but I think that today`s workout was more difficult. Awnayy, the effort was there and the work was  done. My brother`s splits today were 15:39 and 15:42. He did not do that well today, since  he wsa supposed to run with me and run the times I did. But He agrees with me and said that this workout was difficult. After the 200s felt really strong. I cooled down 16 mins to home. Did around 11+k today. Felt really Good and strong. Hard workout but a great confidence booster.

Tomorrow is the London maratón so we Will have to run our long run earlier than planned to watch it. Have a great Saturday!

Catching up

Sunday13/09 - 83 mins progressive. Started at 8:50 a.m. to the turia park and was running 6:20s for the first few kms, then my progrression started, and the plan was to do only 5k, but I ended up doing 5.8k at maratón effort. Splits were 3:12 for the first 600, then did 5:15, 5:10, 5:08,5:04, 2:02 (400m), 2:03 (400m), 2:05 (400m). Then ran easy to home and completed 83:01. Ran the first 4+ kms with my brother before taking off with my progression. Felt really Good and the mile TT the day before did not leave me tired at all. Had to run with an old shoes, because the ones that I was wearing when  I was putting them on my feet they broke. So I ran with my old asics that were already a bit broken, but you could run on them. Felt nice as they were my size. The one that I was wearing post quarantine were not my size ( more Little).

Monday 14/09 - Ran watchless after work at an easy pace. The first 6 laps were easy, the last 2 not su much, because I was Racing with another guy, of course at a controlled effort. I am sure he was Racing my as well, because normally he does not run that fast. Its a guy that passed me often and on Monday I said that enough was enough and when he tried to pass him I did not let him. The thing was that I did the lap longer than he did, and every 400m I had to push harder to catch him and he built a gap. Anyway, only it was 1.8k. I started the run on my home. Probably ran 7.5k total for the day.

Tuesday 15/09 - Ran watchless again and did the same route as yesterday after work. From laps 6 to 8 did 6 strides. Felt Good on the strides. 7.5k total again.

Wednesday 16/09 - Today was workout day and I had planned to do in the Turia park 1600m, 1000m, 800m, 2 x 400m and 1 x 200m for a total of 4400m worth of intervals. I did 15:30 warm up incorporating 5 x 50-60m strides at a Good pace. Then I was ready for the workout and I was actually happy with how I feel and with the times. That Mile TT really opened my stride. I started the workout, but we only ran 800m together as he was doing another workout. My splits were 7:00@ 1600m ,800m recovery, then 1 x 1000@4:12, 400m recovery, then did 800@3:22, recovered 400m, then did 2 x 400m in 1:35 and 1:34, then to finish did 1 x 200m in 42. Felt very strong in this sesión and Good. Then did 15 mins to home to cool down. It was hot today as I was soaking wet, not as bad as 1 month ago though. Nice sesión.

Thursday - After work did 8 laps in the Blasco park watchless at an easy pace, just to recover from Wednesday`s sesión. Felt Good.

Friday - Planned day off.

Saturday (Today) -  I was up at 6:20 a.m. after going to bed at almost 1 a.m. my brother had class at 09:00 a.m. so thats why I headed out at 7:10 a.m. when it was still dark, I headed to the turia park with a cool breeze after 10 mins did 5 x 50-60m strides to loosen up, then finished the warm up at 15 mins. My brother was already there waiting, but his warm up last longer as he is doing all the drills, I am skipping drills, just doing strides. The plan today was to do  a 5k tempo run. His plan was to run 23:40, mine was to do 23:50, I dont run these for time, so pretty much run at the effort that I always run that puts me in 23:50s. 2 weeks ago I built a gap before the mile and never looked back, but today we were running head to head, he sometimes went ahead, but I matched his surges, but just before the mile to go mark, He put a surge ( He was running by splits every 400m, so he was looking at the watch every 400m so there were often surges). I only look at the watch in the first km, and as the pace was slow I decided to never look at it until the run is over, that way I am not Racing the watch during the run or frustrated during hte run, just put the right effort and see the time at the end. I was dissapointed in the first km as it was only 4:48, so one has to run faster than that to hit 23:xx. My brother was a couple of seconds ahead in the first km, then in the 1200m mark I put side to side and we were running head to head, then after the mile he surged again, and built a gap that I matched again in the 2.2k. He turned around a step ahead in the first half. Then I run ahead and I thought that I would drop him by that point, of course I am not Racing, but I am working hard, if I sped up more than that I would turn this workout into something else but a tempo run. I think when we had 2 miles I think he looks at the watch again and speed up at that time, I was already tired and I was maitaining an even pace (later found out) and at a Good effort. He built a gap of 10 seconds in the 4k mark and he kept that until the end. He did 23:43 and I did 23:54. So again He kicked my butt, but his breathing does not suggest me that he was all that confortable, anyway! I hope that when he put a number on his chest he could keep that same level of fitness. I felt Good and strong, but as soon as I started I felt somewhat tired, maybe those intervals of wednesday, maybe because the last 2 days I have not slept too much, anyway. Did not do a disaster, so I am satisfied and the splits were almost perfect. Splits were 4:48, then did not look at the watch, 4:47,2:23 500m (halfway in 11:59), 2:23 other 500m, 4:48, 4:42. Then after 400m jog recovery,  did 2 x 200m in 43, 43. Tired legs on these. Then did 15 mins cool down to home. Decent workout and the weather was cool. This cool weather does not help in short workouts or short tempos. I m starting to understand why I am run so bad in the mile TT. I could swear that I felt better in the first km on wednesday at 4:19 a bit hot, than I felt today with the cool breeze at 4:48. Anyway, it is what it is. Around 10 -10.5k total.

Today I bought another pair of running shoes, another asics colt2, that was the more cheap that I could find. I hope that they last. I bougth them 11 1/2 US. This past week I had been running with my old ASICS that were a bit broken. So I am going to use the new ones for the first time tomorrow in my long progressive run.

Catching up

Sunday September 6th  - In the morning at 8 a.m. I did 83:12 for my long run and did 5k at maratón effort, this time I felt pretty Good and the pace felt kind of easy. Ended up doing 25:44 in the fast portion. Splits were: 5:17, 5:07,5:04,5:00, 3:11 the first 600m and 2:02 the last 400s. Felt really strong during the whole run and the weather is behaving better.

6 runs for the week and 3 solid workouts.

Monday - After work did 8 laps without a watch in the Blasco park at an easy pace, felt Good. 7.2k total.

Tuesday - After work did 8 laps watchless again, but from laps 6-8 did 6 strides. Felt Good.

Wednesday - After work headed out to the Turia park to do a solo workout, decided to do 5k of fartlek, 1 min fast and 1 min slow for 5k. So around 13 mins fast in total and 12 mins slow. Did more than 5k because I crossed the 5k in 24:21 feeling Good. First km was in 4:45 and halfway in 12:19, so did negative Split, despite in the second half I was more tired. Felt really strong at the end. 15 mins warm up including 5 x 60m strides and 15 mins cool down. Felt awesome overall. My brother and I had planned since several weeks ago to do a mile time trial on Saturday, my goal was to run sub 6:20, 6:20 would be the slowest range of the goal.

Thursday - After work I did 8 laps again easy to recover from the previous day workout and to get ready for my time trial on Saturday. Felt Good at the end. 

Friday - Planned day off

Saturday -  Today my brother and I as I said were doing a mile time trial, I need more warm up so I warmed up 22:30 including 5 x 60m strides fast. We did this around 7:50 am, but I was up at 6:00. I even wore my short shorts that I only use on races. I went out after it, but the wheels came off and it ended up being a failure. I ended up doing 6:27. My brother did 6:32, but from the get go I went ahead and remained ahead until the end of the time trial. I am very dissapointed with this result given that I am doing 200s in 40-42 seconds, not easy, but I thought that I would run sub 6:10 and if the stars aligned I could run  sub 6 mins. After all I have run 5:29 and I am training very hard these days as well, but I am much slower and today was proof of that. I never looked at the watch, but pressed the Split button on my watch on each 400s. I went out on target pace, but soon after that, the wheels came off and I knew that I had slowed down to around Interval pace, the legs would not give more. All in all, I tried. My brother is ok with his time, but to be honest I am not with mine. Last time I did 6:34, but did not gave my all, this time I ran with much more intention. Anyway, it is what it is, and it seems that I no longer have the speed that I had 10-13 years ago. I have become much stronger runner though, and probably could run much faster in the 5k than in the mile right now. Splits were 1:30, 1:40, 1:39, 1:36 because I ran hard the last 200s whatever my legs could give. Then rested for around 5 mins and then did a cool down of 26:30 to home. As I type this at mid day I dont feel any tiredness or soreness, so I am ok with doing my normal progression that I do on Sundays, but this time I Will run 6k insead of 5k.

Catching up

Monday 24/08 - Watchess run after work . 8 laps easy in the Blasco park.7.2k total

Tuesday 25/08 - Watchelss run after work again. 8 laps easy, incorporating 6 strides from lap 6-8. Felt like crap that day even after doing strides, low evergy, etc. But got it done.

Wednesday 26-08 - After work at 7:30 p.m. I did 5 x 800s and 2 x 200s in the Turia park with my brother. He did 6 x 800s. I warmed up 15 mins incorporating 5 x 50m strides. I think that is the warm up that suits me well, drills dont really do much for me honestly. Recovery was 400m between repeats. Splits were 3:28, 3:31, 3:24, 3:22, 3:23,  the 200s in 43 and 42 seconds. Solid workout. Felt like crap before starting, but in the actual workout felt decent. Maybe the slide of bread and peanut butter that I ate gave me energy. 15- 16 mins for cool down. Around 10-10.5k for the day.

Thursday 27-08 -  Watchless run very easy to recover in the Blasco park. Felt Good, but kept it easy.7.2k very easy After work.

Friday -  Planned day off as usual

Saturday - Morning 5k tempo run at 08:00 a.m., I had to do it alone this time around. The weather was much better than last week. Warmed up 15 mins easy incorporating 5 x 50m strides with the last one being fast while smooth. Then did some legs swings and started right away. Did 23:50, but started out very fast I think. Splits were 4:39,4:49, 2:23, halfway in 11:51, 2:25,  4:52 and 4:41 to finis in 23:50. Then did 2 x 200s in 42 and 41 seconds. The legs were not that heavy after the tempo, but the breathing was very fast after each 200m.Then did 15 mins cool down. Felt very happy to have run 26 seconds faster than previous week, although that Saturday was much cooler than previous week. I would have finished with my brother, because that time or a bit faster He ran previous week, of course previous week I did note have it. I only looked at the watch in the first km during the tempo run.

Sunday August 30th -  The plan was to do a progression long run as usual, but I ate a lot last night and I was having stomach problems during the run, so within 30 mins into the run, I decided I would skip the " fast " part because we were very far away from home if you know what I mean, so we kept the effort easy at 6 mins per km, feeling pretty Good, finished the run in 83:12 feeling pretty Good, its incredible how easy its when you dont have to run a progression. Those progressions made me very strong. Around 13+k for the day.

6 runs for the week, which is great given the hards week at work.

Monday 31/08 - Watchless easy run in the Blasco park after work. Did 8 laps and incorporated 6 strides from lap 6 to 8. Felt decent and Good in the strides.

Tuesday 01/09 - Watchless easy run again in the Blasco park after work. Did 8 laps very easy and did not feel as Good as the day before. Anyway, got the run in.

Wednesday 02/09 - After work I went to the Turia park with my brother to do an Interval sesión, I did 4 x  1k and He planned to do 5 x 1k. No races in the horizon, so 4k worth of intervals its Good at this point and after the 4th km worth of fast running I incorporated 2 x 200m. Felt like crap in the warm up and before starting, too much stress at work with another co worker on vacation, but you got to do what you got to do.  Splits for me were 4:21,4:21, 4:18, 4:08. I felt decent during the workout. Kept the effort controlled and in the last km let myself go a Little. My brother was a bit slower today. In the 2 x 200s I did 43 and 42 seconds and felt much faster, but I was tired from the Interval sesión. I did 15 mins for cool down. Around 10k total for the day.

Thursday 03/09 - Watchless run very easy in the Blasco park to recover. Kept the effort real easy, easy boring miles, but it is what it is. 7.2k total.

Friday - 04/09 -  Planned day off.

Saturday 05/09 today -  I was up at 6 a.m.  drank a lot of wáter and did my thing, Ended up going out at 7:20 a.m. to the Turia park 16 mins of warm up including 5 x 50m strides and some legs swings. But then had to wait 20+ mins for my brother to appear, so I did around 1 more min of easy jogging. The plan was to do a 5k tempo run and I wanted to revange myself from 2 weeks ago where he ran 23:48 and I ran 24:16 leaving me in the dust. I was determined to run again 23:XX and to match every move he made. In the end I was the one doing the surges and never looking back. He went out faster, but I put myself to his side in the first 650m , then threw my first surges to go ahead. Then we were running side by side in the first 800s, I cross the first km one step ahead and when I saw the Split in 4:49 feeling like 4:20, I decided to throw another surge to get rid of him and at the same time to wake up my legs, I decided to not look at my watch for the rest of the tempo, since we probably were going to run 24 mins, I kept pushing at times and I felt Good overall, much stronger than in previous tempos, but not easy necessarily, however, if my brother caught me I was feeling Good enough to not let him to defeat me. After the 1100m I was ahead and never looked back. Crossed the first half 17 seconds faster than him, I ran negative Split, but I only defeated him by 8 seconds so his negative Split was much bigger than mine . However with 300m to go I made a sign of come on! Inviting him to catch me. These workouts give me confidence and make me realice that the training is working. Now as I type this at night I dont feel tired at all and not soreness, of course I Will realice when I am in my progression long run tomorrow. Finished today in 23:51, less than a second slower than last week, but honestly felt better and more controlled than last week. My brother finished in 23:59. My splits were very different than last week eventhough the total time was almost identical. Splits were 4:49,4:47,2:22 (halfway in 11:59), 2:22, 4:48, 4:41. Negative Split by 8 seconds. I only looked at the watch in the first km, so after that was purely by effort and throwing surges strategically to break my brother mentally. Then did 400m jog rest and then did 2 x 200s in 40 and 41 seconds. Were very surprised because those did not feel that fast.

We are doing a mile time trial next week I think, thats way I am doing 2 x 200s after my workouts so that the mile pace feels easier. 

Tomorrow a progression long run of 80-90 mins.

Catching up

Monday 17/08 - Watchless 8 laps in the Blasco park pretty easy. Legs were sore from the weekend. Hot. Ran after work.

Tuesday - 18/08 - Another watchless 8 laps in the Blasco park but incorporating 6 strides from lap 6 to 8. Felt decent. Felt Good in the strides. After work.

Wednesday - 19/08 - After work, I went to the turia park with my brother. Today we were doing 4 x 1000m with 3:30 rest or something like that. I warmed up 15 mins with strides and form drills. However the firsst 2 repeats were confortable, but I felt sluggish and tired. Were in 4:28, 4:27, then decided to on purpose increase pace, I need to find a better pace, the last 2were in 4:16 and 4:00. That 4 flat surprised me because I felt Good, although I had to move my legs very fast in the last 400s, last 500s were in 1:56. I am happy with that Split, but not so happy with the overall workout. The first 2 repeats were very slow. 15 + mins to cool down. Around 6 miles to 10k total.

Thursday 20/08 - After work again another watchless easy run of 8 laps in the Blasco park. Felt pretty Good after the Interval work the day prior. Kept the effort pretty easy.

Friday - Planned day off

Saturday- In the morning at 08:00 a.m. I did my tempo run of 5k. My brother was determined to run sub 24 mins, and I was confident that I could run sub 24 mins again too. Granted, I did not forcé things. Well, my brother defeated me by more than 100m. He is in pretty Good shape. He did 23:46 for 5k and I ended up doing 24:16. Way off the goal. However, I was controlled, but it hurted though and I wanted to run sub 24 mins. After the first km in 4:46, already pushing, I knew that it was not going to be a Good day, so I stopped looking at the watch and checked the watch again at the end. Splits were 4:46,4:52, 2:23 (12:03 half way), 2:27, 4:56 and 4:49. Did a positive Split of 10 seconds. When I finished I did 2 x 200m in 44 and 42 seconds. We are doing a mile time trial again soon so we better start running fast repeats, also to calm down my frustration. When I was on the cool down I looked like I headed off a swiming pool. Too wet. In the other hand, my brother said he felt confortable and did not pay attention to the heat. He is a better running than me, the only thing is that I am leaner right now. Anyway, I told him that its not that easy on races. I decided to stop doing drills before workouts because I think they are not helping, in fact they are hindering. My muscles between my hips and quads feel tired and tight, after I do those, so I Will limit my warm up to easy running and strides. I think I run better that way, and if not, I feel better during the run. On this tempo I did drills, but they did not help. 16 mins warmup  + drills + 3 x 80m strides. For cool down another 15-16 mins. Around 10-11kms. Felt dissapointed, but did not feel any tired or soreness after this one.

Sunday - In the morning at 08:00 a.m. I did 81 mins, pretty much solo, although some part at the beginning and some part at the end I did it with my brother. It was cloudy, but very very hot at the same time. Again I finished soaking wet. I started the run feeling tired and without energy, I ate a lot in the buffet on Saturday night and that interfered with my performance today. I carried my watch again, because I wanted to do 5k at maratón effort to clean yesterday (Saturday `s )"disaster". The first few kms were easy in 6:21,6:15, 6:09, then when I started my " fast" part did not feel that bad, splits were 5:10 (this is 600m of the first one and 400s of the last one), 5:17,5:13,5:08,5:04. I felt Good, but not great. A bit tired, but I did those 5k in 25:58. Then did 15-16 mins to cool down to home to finish 1:21. No soreness like past week, so I must be getting in shape. Very thirsty though, its hard without wáter given the heat and humidity.

6 runs for the week, 3 harder workouts so I am getting in shape Little by Little. Everytime closer to where I was before quarantine.

Monday - (today) After work in the Blasco park at 7:50 p.m., Felt a bit tired in the first 2 laps, then started feeling better and better and finished feeling pretty Good. Watchless runs, but the pace was not that slow as past Monday, I think. I do not care though, I worry about the hard days. Thats why I am not carrying a watch on easy runs, they are not important to be honest. Felt awesome at the end, given the heat. I was very sweated at the end and the polo shirt was soaking wet. 7.2k total.

Long run: 80 mins

Today I woke up at 7:00 a.m. to get my long run in. I went out at 8:15 a.m. though. Today it was not that humid, so the run felt much more confortable than last week, I finished feeling thirsty at the end. I wore my watch, because I wanted to do 5k at marathon effort ( in reality is closer to half marathon pace), but I felt like crap for the first 30 mins, then when I started the fast part, felt way better. I tracked 3 easy kms there before the fast portion in 6:14,6:09,6:02, to be honest felt much slower. Then the fast part started and the next 5kms were in 26:04 (between the first and last km did 5:12, 2nd , 3rd  and 4th km were in 5:10,5:18,5:05. After the 5:10 I told myself to slow down, since you want to run at marathon effort, not close to your tempo pace, tempo pace you ran it yesterday. Felt ok during the `on `part. Finished the run in 80:56. Did around 13 something kms. 

Felt Good, but the quads a bit burned during the fast portion and right now when I type this. I am sure that tomorrow I Will feel fine.  For me, I think these aerobic runs is what moves the needle. This is an aerobic sport after all.

6 runs this week, given the crazy work week. 3 quality workouts, first time since quarantine that I get in 3 quality workout like I was doing before my 15k race on February. My fitness is coming back slowly.

Catching up: A lot of work and training consistency

This week has been crazy with work, but the running has been going Good. Although sometimes I did not feel like running. 

Monday  - After work  at 8 p.m. I did 8 laps in the Blasco park watchless. I just ran easy. Felt like crap the first lap, but then felt better. 7.2k total.

Tuesday - Again ran after work, Did 8 laps in the Blasco park again watchless. This time I incorporated 6 strides from laps 6 to 8. Felt very flat during the run, but during the strides felt pretty Good. Untimed.

Wednesday - I almost skip the run, because I worked 12 hours that day, but then thought better of it. Becuase on Wednesday you are supposed to do a workout. I went to the Blasco park and decided to run 15 mins easy to warm up, including 5 x 50m striders to warm up. Felt much better after the warm up, then did a couple of legs swings. Raised my knees to loosen up a bit. No formal drills, I did not want to lose too much time on that, since I was already demotivated. Did 4 x 1 lap and then did 1 x 1:40 ( to simulate around 400m). Started the first one controlled but fast, recovered around 3:30 between repeats,and each one got progressevely faster. Did 3:57,3:56,3:52, 3:43. That last repeat really surprised me, since I dont think it was that fast. Then did 1:40 a tad faster  to finish the workout. Then did 15 mins cool down. So from thinking of skiping the day to do a decent workout, after a 12 work day. Not bad.

Thursday - After work did 8 laps in the Blasco park watchless. The pace was really easy, was feeling tired from Wednesday`s workout so just kept the effort really easy. I am running around 8 p.m., since the sun is too strong at 7:Xx. 

I am really liking to do the easy runs watchless, since the main purpose is recovery you dont really need to time these runs. Also, you dont feel tempted to speed up if you see a slow Split.

Friday -  I took the day off as usual. The last 3 days has been 12 hours of work. I have to say that these hours are self imposed. I think that I am a workaholic in some way. Its amazing how productive you can be when you get to work at 6:xx in the morning. 

Saturday -  Today in the morning, at 8:05 a.m. I headed out to the Turia park to do my tempo run. When I got to the Turia park I was already very sweated. After the 10 mins Incorporated 5 x 50m strides until the 15 mins that I got there. Then did a couple of legs swings and raised my legs and knees. I have found that I really dont need too many drills, to be honest, to run at the pace I run, you dont need those Dynamic things. A lot of people are going to disagree, but oh well! I just got back to my usual warm up routine and just decreased the drills that I thought were doing more harm tan Good, those exagerated movements, made me look like an elite and were stiffing my muscles between quads and wrist. So I just got back to my warm up of 15 mins incorporating 5 x 50m strides and a couple of legs swings and I am ready to go.

Before starting my 5k tempo I was already very sweated. I started conservative, but at a Good effort and when my watch read 4:50 for the first km, felt dissapointed, since I did not see a 23 mins happeing today like last week, I decided not too look at the watch for the rest of run, of course, I took my splits without looking. I felt that I was going faster tan the first km, but sometimes felt slower. The last km, especially the last 300m I really moved my legs faster but without losing my form. In the end ran 24:05 wich splits of 4:50, 4:53, 2:26 (12:10 halfway), 2:25, 4:50, 4:38. Second half in 11:55. Not bad, considering the crazy days of work and the lack of sleep. I Will take it. I would rather that the 7 seconds would have been in the other direction ( not in the slowness direction). When I had 3 mins of cool down I saw my brother and we ran together until the completion of my cool down (16 mins). I did 10k total or so for the day. Decent workout and decent effort.

Tomorrow I Will wear a watch in my long run, to see if I can get some MP effort kms.

Have a great Saturday!

Watchless long run

Today I ran at 08;15 a.m. I deided to go watchless because I did not plan to do a faster portion today, the whole run just would be easy, so I just kept the pace relaxed throughout. I went out to the Turia park, got to the final of the Turia park and then head back. I did around somewhere 80 mins, or something like that. The pace felt very relaxed, but after the 8k I was feeling very thirsty, I finished the run very very thirsty. If I could drink wáter every 25-30 mins during these runs, I could go longer and it would feel easier. Nice long run to get in some miles. Covered around 13k or a bit more. 

6 runs for the week, given that I worked a lot this week, because a coworker is on vacation. Anyway, you got to do what got to do dspite of how you feel.

Catching up

Sunday -  I ran at night, later than I would have liked. I ran with my brother in the Blasco park at 20:30 in the Blasco park. I started feeling a bit tired from the tempo progression the day before. However, as I did not do my normal long run. I decided after 2.5 laps of easy running to start running at about maratón effort, but a couple of laps were faster. Actually felt better running at the faster paces. Did the last 5 laps in 4:37,4:44,4:22,4:40,4:28. I actually ran more than 5 laps at that pace , around 5k, in around 25:15s or 25:20s something like that, so decent effort. Finished 8 laps in 39:42 total time. Finished feeling strong, but a Little guilty because I did not do my long run.

Good week of training, 6 runs , 3 workouts.1 hard and 2 médium intensity.

Monday August 3rd - I have decided to do my easy runs watchless for a while, lets see how it goes.Did 8 laps in the Blasco park easy watchless. Felt really Good at the end. No worried if I did 44, or 45 or 46 mins. Just ran easy. Ran after work as usual.

Tuesday - My brother wanted to do a mile time trial, but I accepted to do it at his pace, I dont want to do any time trial after 10+ hours of work. I ran watchless again, warmed up to the turia park, did drills, strides and we went out, I built a gap with 400m to go and I finished in 6:34 or something like that according to his watch. He finished in 6:36, he ran 23 seconds faster than last time. I ran hard, not all out, but definately working hard and the legs did not give a lot. The mile is a difficult event, because you have to pace it correctly, if you go out too fast you Will burn out, if you go out too slow, the race is over before you know it. Good effort nonetheless. I have to do a max effort time trial myself to see in what shape I am in really. It was fun, my brother in his last time trial finished in 37 second last 200s, so thats what I made a move with 400s to go, I did not want to be outsprinted, He almost did though. After that, just more easy running for a total of 8k of running or something like that. Felt really Good on the cool down.

Wednesday - After work, did 8 laps in the Blasco park watchless, felt like crap in the first lap, but then felt really Good. Too much stress at work, but the running helps. Felt amazing after running.

Thursday - I almost skip the run, but hang tough and went out, felt really Good after the first lap. I incorporated 6 strides after 6 laps to 8 laps. Did 8 laps total feeling pretty Good despite the heat. Another Good watchless run. I have been liking watchless easy runs.

Friday -  Planned day off.

Today in the morning at 08:30 a.m. I met with my brother and Jorge,. We were going to do our normal 5k tempo run. I wore a watch today, in my warm up felt like crap,legs felt flat . I was not really positive, but I had to try and get the workout in. After the easy warm up of 16 mins, some drills and some 50m striders I felt much better and were ready to go. When we started the tempo I felt decent ut thirsty. I built a gap after the 300m I built a gap and never looked back. They finished pretty close to me though. They are in Good shape and I finally run sub 24 mins today, running 23:58. Fastest time since quarantine, On my last run before quarantine I did 23:37, was strong there, after quarantine, all my tempos has been from 24:08 to 24:49 until today where I finally pull off 23:58 after running hard the last 200m without losing the form, because I knew I was pretty close. Jorge and my brother did 24:22 and 24:34 respectively. My brother has improved a lot since quarantine, myself not so much. I have been working a lot lately though. Finished feeling strong, but very thirsty. We walked some, talked some and then I did 15 mins cool down to home.

Splits were:4:43,4:52,2:23 (11:57 halfway) at that time I did not think I could run sub 24 mins given how I was feeling, luckily my pace did not  change that much, 2:25, 4:53,4:41. In the last 200m as I said I pushed without straining because i knew I was close to going sub 24 mins. Feeling happy to have run sub 24 mins again, but a lot of work to do to get down to my 15k race shape.

Thursday and Saturday run

On Thursday -  I ran after work and did  laps very easy to recover from the previous`s day workout. It was hot that day, but nothing like Wednesday. I did 8 laps in the Blasco park at 8:15 p.m. I did not look at the watch during the run, I just whatever pace felt easy. Finished the 8 laps in 45:18. Felt Good, but kinda tired.

Friday -  That was my day off.

Saturday -  I went to bed on Friday at 10:45 p.m. which is early for me, so on Saturday I was up at 6:00 a.m. without the alarm clock ( which was set for 6:30 ). I went out at 7:30 a.m. or something like that, the sun was not out in full forcé yet, but it felt like a sauna. I felt flat from the get go, so I was deciding in if I do the planned tempo, or just run easy. At the end of the 16 mins warm up felt much better, then did drills and then did 5 x 50-60m striders and I felt Good, had to wait my brother for a while. THe plan for me was to do the tempo, but without looking at the watch and running purely by feel. In the end I did 24;49 for 5k, but did 1 min negative Split and ran the first half very slow. I felt Good though, but the pace did not feel that slow. My brother told the time at half way, and I was surprised with how slow we were running, certainly the pace felt faster. He shouted 12:50 for 2.5k, and I just started calculating that to run sub 25 mins I had to push the pace a lot and run 1 min faster in the second half. I really pushed, but to be honest I could only make up  the time in the last km, which I ran it close to the pace that I ran in my last 2 intervals on Wednesday. Splits per km were 5:08,5:11, 2:31 (500m out), 12:50 halfway, 2:26 (500m back, so 4:57 for that km), 4th km in again 4:57 and then pushed in the last one and really ran as fast as I could go without losing my form in the last 100m. Could manage 4:33 in the last km to finish in 24:49. Heck I was running close to half maratón race pace in the first 2 kms  and it felt faster, I felt Good though. Did the second half in sub 12 mins I think, so this was not a total failure. Then did another 15:30 for cool down, around 10k total for the day.

I Will run in the evening today because I ate a lot yesterday night, but probably I would skip the long run today, maybe I Will do 60 mins. No races in the horizon, and I have been doing long runs everyweek for the past 2+ months, so a down week Will not hurt.

Sauna intervals after work: Did not have it today

Today after a long day at work. I headed out to the Turia park at around 7:40 p.m. with the heat very high and the sun shining hard. I warmed up 15:30 to the Turia park, with this heat you dont need too much of a warm up, because you already are warmed up standing still. The humidity is just awful. I came from the Dominican Republic so there should not be any problems with these temps, but boy, I was saoking wet when I finished the intervals and it seemed that I got out off a pool. I was very thirsty, so on the cool down I was just wanting to get home and drink 1000 glasses of wáter.

Ok, no more complaints. But to be honest I dont remember a workout that I did that bad time wise. Faster tan my current 5k pace though. Ok, the plan for today was to do 4 x 1000m with around 500m recovery ( Took 3:30 to 3:45 between repeats). I thought that I was going to be around 4:15 average, but I was dead wrong! I felt Good on the first one in 4:23, but when I finished the second one in 4:20, I knew that it was going to be a struggle, I was sweating buckets and I did not feel pretty Good, but I toughed it out and finished the last 2 in 4:27,4:27. Legs did not have it despite my breathing being not so bad. When I walked to work this morning, felt flat. However in the walk back home did not feel that bad.

When I finished my 15 mins warm up of easy running, drills and 2 x 100m strides I was feeling Good, but felt a bit thirsty. After the first repeat as I said felt pretty Good, but at the end of the second felt like crap and just wanted to finish somehow. In the last repeat I did not look at the watch during the repeat and tried to move my legs as fast as I wanted, was negatively surprised when I saw 4:27. Then walked for 2-3 mins huffing and puffing and then started my 15:20 cool down home dissapointed and soaking wet to the bones. Some days you crush workouts, but some days you struggle, but the Good thing is that you tough it out and get the thing done.Of course, sometimes its better to call it a day, instead of digging a hole of fatigue. Today was not that day, since I was very tired, but I could finish relatevely strong despite feeling bad.

The Good news is that I think I cannot run worse tan this in this workout, but to be honest I ran faster than my current 5k race pace, so not that bad, but comparing to past workouts the times were bad. Oh well!! It is what it is!! Tomorrow is another day!

Around 6 miles total today.

Easy hot run

Today  I ran again after work at 8 p.m. I had to eat again prior to the run, ate peanut butter and a slice of bread. Wanted some energy. I was tired again, but after the first lap I felt really Good and finished feeling pretty Good. I did 8 laps in the Blasco park in 44:38, too hot!! I was sweating a lot at the end. First half in 22:34, second one in 22:04 feeling very Good at the end. Kept the effort really easy today and glad again that I got my run in.

Easy run + strides

Today I ran after work at 08:00 p.m. I headed out that late, because I was dealing with some work issues and also waiting for the heat to decrease a bit.

Did not have motivation to run, but you have to do what you have to do. I did 8 laps in the Blasco park, first lap in 5:47, halfway in 22:45 and second half in 20:47. From laps 6 to 8 did 6 strides as fast fast I could while maintain my form and Good mechanics. Did not feel bad and it was not so hot. Felt Good in the strides. Total time for the 8 laps was 43:35. I was very sweated when I finished. Glad that I got my run in.

Another 2 weeks catch up

Its getting harder and harder to post on a daily basis. Just working a lot and I get lazy at nights to turn the computer on at nights.

Anyway, is much harder to post after 2 weeks when you have forgotten the details of the runs. No more complaints!!

Sunday July 12th - Ran at 7 p.m. . First 50 mins were in the Turia park and the progression part of my long run was done in the Blasco park, did 6 laps in the Blasco park (5.4k) at maratón effort. Splits for the fast portions were: 4:46,4:41,4:42,4:40,4:41,4:19. Very pleased with those splits and how I felt during that run. Finihed the run in 80 mins with the last 28 mins something at maratón effort.


Monday July 13 - After work did 8 laps in the Blasco park in 43:25 or something like that. Included 6 strides from laps 6 to 8. Felt Good at the end. As always feel very tired at the beginning.

Tuesday July 14 -  Could run because it started raining at the time that we were running, when I left work at 8 p.m. it was raining hard. So I had to skip the run that day.

Wednesday July 15  - Almost skip the run, left work late and was very hungry. Ate inmediately before the run, something that I have never done before, but it worked out very well. A slice of bread with peanut butter and that gave me energy and I felt really Good during the run. Did 8 laps in the Blasco park in 43:32. Glad that I ran.

Thursday -  Our work sector had a holiday that day, so I was off from work, I ran at around 11:00 with a lot of heat and sun. Did the route that my brother do on a regular basis that is close to his house. That route took me 52:50s. Felt pretty Good, but the run was very easy.

Friday - I left work later than planned. I normally am resting on Fridays so I took the day off.

Saturday  - Ran in the morning at 09.00 a.m. my brother convinced me to do tempo intervals with him, I agreed, but was going to do it at his pace. The workout was 1 x 3k and 1  x 2k with 2 mins recovery. I took 3 mins. Did 16 mins warm up, did drills and 3 x 100m strides. I ended doing the workout alone, because the pace that my brother was running at was slow for my taste that day. I did the 3k in 14:41 (4:59,4:57,4:45) was not that easy, the heat was strong. Took 2.53  off  to wait for my brother and to start the last Interval with him. I finished the 2k in 9:27 (4:45, 4:42). To be honest I hoped for a faster workout, but what you can do. thats what I had on the day. Did 16 more mins to cool down.

Sunday 19th - Again ran at 9:00 a.m. with the sun shining hard , today was my long run day with the last 5k at maratón effort. Did 31:30 before joining my brother and a friend for their 45 mins run at sub 6 mins per km pace. So the first few kms ( after the 31 mins for me) were in 5:55,5:58,5:52, then it was time to start the fast part. At the very beginning felt pretty Good, but suddenly did not feel that great, but did what I had to do regardless. Last 5k were in 5:16,5:18,5:18,5:12,5:14. Then ran 4 more mins after the progression to finish the 80 mins. I was soaked and very thirsty at the end. Also I did that progression tired from the tempo workout the day before.

Solid week of training, eventhough I ran 5 times for the week.

Monday July 20th -  I took the day off, no excuse to be honest.

Tuesday - July 21th  - Did 8 laps in the Blasco park after work, and did 6 strides from lap 6 to 8. Total time for the 8 laps were in 43:18. Second half in 20:35. Felt pretty Good eventhough it was very hot.

Wednesday July 22th - That day after work I was very hungry, but I wanted to do 400m intervals that day,  I ended up eating right before the warm up again, one slice of whole wheat bread with peanut butter, again that did not cause me any problems and probably gave me energy because I felt pretty Good and the workout turned out much better than expexted. Warm up around 16 mins, then did drills and then did 2 x 100m strides and I was ready to go. The plan was to do 8 x 400s with 200s jog rest and thats what I did, I had no idea what time I could run on those, but ran better than expected. The splits were: 1:37,1:36,1:39,1:34, 1:36,1:32,1:38,1:30. I wanted to run faster in the last one, but overall a Good workout and I am very satisfied. Cooled down for 16 more mins.

Thursday - Another unplanned rest day. Eating like a pig lately with my brother, but on Monday that Will end and I Will get back to my healthy eating habits.

Friday - Ran early in the morning before work for the first time in the year. I have been skipping runs lately after work and I am leaving work latter than planned, so to avoid that stuff I decided to run early and get it out of the way early. I started from my home at 6:03 am with already the temps in the 30s Celsius I think, it was hot. Did again the route that my brother does near his home. I ran with him, and we talked about the day ahead. I am glad I ran that early on Friday, because it was a very stressful day at work and I ended up eating lunch almost at 4 p.m., first time that I ate that late in that work.Anyway, when I left work at 7 p..m. I felt Good because the run was already done.Did 53:54 total time at a very easy pace.

Saturday - Yesterday ran at 9 pa.m. with the sun shining very hard already, the plan was to do 60 mins easy, I ended up running 63:25. I stopped several times though, because I had to stop for my brother to finish his intervals there in the Turia park. no problem, it was an easy day.

TodayI ran again at 9 a.m., but today I realized that that time is already too hot to run, I finished today very tired and very thirsty and I am not glad with the progression today, my last workout was on Wednesday, so I had to be fresh today to run sub some 5 mins per km. However, thing did not click even on the easy part, as my fastest km in the easy part was 6:08. I started from home, then ran to the turia park, then did 5k at maratón effort, hoping to run 25 mins low maybe, but I ended running the same as last week having run a workout the day before. Great!! splits were Ran 3:13 in the first 600, then tracked 4k in 5:22, I felt very dissapointed with that Split, my legs felt heavy , 5:15,5:12,5:09, then ran 400m to complete the km with the 600m that I did at the beginning, these 400s were in 2:03, so 5:16 if we sum the 2 parts. Around 26:20 for those 5k. Not happy about that, but glad I got it done regarless, then ran 3 mins easy before getting out the turia park with my brother and getting home to complete 82 mins of running. Very thirsty and tired today. soaking wet at the end. Told my brother that we have to run earlier to avoid this heat and sun, since we are not carrying wáter for our runs.

Another Good week of training eventhough again I ran 5 times for the week. wow thhis catching up took me around 45 mins, so its better to post day by day.

2 weeks catch up

Yes I have been running and also working a lot.

Monday June 29th - After work 8 laps in the Blasco park (7.2k) easy with 6 strides from laps 6 to 8. Did 43:39 if I recall correctly.

Tuesday June 30th  - After work 8 laps again in 44:16 I think or something like that. The thing is that it was easy.

Wednesday July 1st  - A coworker was gone for vacation so for the next couple of weeks the work is a lot. I was not sure if I was going to do a workout that day, but I decided to give it a go in the warm up. Warmed up for 12 mins (2 laps in the Blasco park), I wanted to do some fartlek in the Blasco park, After the jogging, did some drills, then did 3 x 80m strides, giving it a try to a new warm up routine (including drills). I felt pretty Good to be honest, so I might continue to do that routine in the future, the routine is from the welsh runner on YouTube, very clear explanation on how to warm up. In the end did 3 x 1 lap in the Blasco park and 1 x 1 min. With less tan 2 mins recovery, the short recovery was improvised. Splits were 3:51,3:50,3:51 so very even. Finished very tired and the next several days my legs seemed like jelly, so maybe I over did that workout.

Thursday July 2nd - After work did 8 laps in the Blasco park, very very tired, dont remember the last itme that I felt that tired. I could barely do 46:59 for 8 laps and consider it a success given how bad I felt.

Friday -  rest

Saturday July 4th - I ran in the morning at 7:xx a.m. I still felt tired so I decided to do 60 mins easy to the Turia park. Felt really tired in the first half of the run, but felt pretty Good in the second part.

Sunday July5th - Again ran in the morning around 8 a.m. to the Turia park, this time I did 80 mins with the last 5k maratón effort, I was running 6:06-6:08 in the easy kms, then in the last 5k did around 26:18, (5:18,5:15,5:13,5:09, a part of the first km and part of the last km, that together made a km, did not know the time, but it was something around like the Split). Felt very solid in this run. I am starting to like the long runs, maybe I am getting too old.

Monday July 6th  -After work I did 8 laps in the BLasco park including 6 strides from laps 6 to 8. Did 43:47 for 8 laps.

Tuesday July 7th - Did 44:26 for 8 laps after work. Felt ok.

Wednesday July 8th - Around 8 p.m. after work I headed out to the Turia park, I was not so sure to do this workout since I felt very stressed from work, but again I decided to give it a go. Did 5k tempo and 2 x 200m in the Turia park, I did not do bad given that I worked 12 hours that day. I did the warmm up routine that I am trying for the second time. Warmed up 14mins, then did drills, then did 3 x 80m strides. Then my tempo started and I was on pace to do 23:xx in the first half, but then got slower and finished the run in 24:08 (4:41, 4:47, 2:27 I think, 11:55 first half, 2:28, 4:56, then closed 4:47 the last km). Then did 2 x 200s in 42,44. Was happy to have improved 19 seconds from my last tempo, and I felt pretty Good cardiovasuclary, but my legs got heavier in the second half. I am knocking the door of 23:xx again, which was my normal time pre quarantine. In the 200s felt ok, but need to work more on those. I think that those drills really help with the pace feeling a lot easier and the breathing feeling pretty under control. Cooled down for 16 mins or so. Did around 10k for the day, maybe a bit more.

Thursday July09th, Ran after work 8 laps, and felt tired but Good. Did 45:25 for 8 laps negative Split by more than 30 seconds.

Friday -  Rest. I rest on Fridays, but I left work at 8 p.m. these days has been hard to keep my training and work 12 hours. My coworker that is on vacation comes back on Friday so by next Friday thing Will get back to normal for a bit. Anyway, no complaintss.

Saturday - Ran in the morning at 8 a.m. to the Turia park and did  60 mins easy. Felt really tired in the first half, but in the way back felt pretty Good and started to do kms in 6:00. Finished really strong.

I Will run in the evening today, I did not want to, but all these days I have been sleeping around 6 hours, so I decided to sleep in a bit today and that worked, because I slept 3 extra hours than planned. For today I have planned to do 80 mins again with the last 5k progression. Lets see how it goes.

Catching up a solid week of training

Wednesday - public holidays here so my brother and I ran in the morning and we did our workout in the Turia park, that was the first time that I went to the Turia park since March 14th which I think was the last time I ran there. After we were allowed to run I had only done my runs in the Blasco park. I prefer the Turia though. My brother was doing a time trial of 5. I was doing a normal 5k tempo run and if I feel Good I would throw a couple of 200s. I warmed up 15 mins including some short strides and then my brother started ahead since He was doing a time trial. His leading was short lived though, since I passed him in the 700m mark and never looked back. To be honest He did terrible, He finished in 26:07, slower tan this current tempo pace, and He said that the day prior and that day felt very bad. I did my 5k tempo run in 24:27, which was pretty much in the ball park of what I have been running in all my tempo runs in the Blasco park, however, I felt dissapointed since I had done the same in 4 weeks. I want to get to my 23:sss as soon as posible, but it seems that it Will take time. After the 5k, I jogged 400m and then did 2 x 200s in 45,44 seconds moving the legs very fast and the legs very heavy. The next day I felt really sore and I think it was because of the 200s. Not all that happy with this, but the heat is high and at least I did not do a disaster. However, I find myself fatter so I need to take a look at that. 15 mins cool down, for a total of 10.5k or something like that. Oh yeah the splits per km were :4:52,4:58, 2:23 (500m), halfway in 12:14, 2:28 ( second 500m of that km), after watching this Split I knew that it was to be a struggle to run much faster than that, 4:55, and then 4:49 in the last one. I finished tired, but still under control, but I wanted it to be faster. 2 second negative Split.

Thurday -  I ran after work at 7:30 p.m. and I felt really tired that day, just did 8 laps in the Blasco park very easy chatting with my brother, finished in 46:52 which is my slowest time in a year maybe in 8 laps. Anyway, I was very tired and when you are tired you have to recover. Easy days easy.

Friday  -  I took the day off as usual.

Saturday - This was the day of my progression long run. The plan was to do 75 mins in the Turia park with 4.5k -5k at maratón effort, which in reality is not my maratón effort, but I feel Good at that pace and find myself that I recover well from that, and I am also doing 1 hard sesión per week as there are no races on the horizon. Was running 5:55,5:52,5:54 for the first kms that I tracked in the Turia park ( i started from my home so when I got to the Turia park I do have around 14 mins of running). Then did 3:30 more easy before starting my faster portion, whic came in 5:16,5:04,5:00,4:58, then I hit the place where I need to  go to home, but I decided to add 500 more meters at that pace since 4k is too Little and I had been doing 4.5 (5 laps in the Blasco park). Did 2:31 for that 500m, but it was out and back and I had to run a few meters extra since another guy was very close behind and did not wanted to turn around that suddenly. When the fast portion finished I was tired, since the last 15 mins home were very easy and the legs felt very heavy. I stopped the watch at 75:58. Its incredible how easy 5:00 to 5:05 feel easy and 4:55  already feels hard. Maybe I need more speed? Anyway, very happy with that long run,. This run was done in the morning at 8 a.m.

Sunday -  Today I wanted to do 60 mins, its time to ramp up and start training with volumen, I almost do 75 mins again, but decided to take easier , no races coming up, so the increase need to be gradually. I headed out today at 7:50 a.m. to the turia park and I felt tired from the get go, up until the first half, I turned around at 30:30, then on the way back started to feel better and better and finished feeling pretty Good. I tracked some kms once I was in the park. They were: 6:17, 6:06,6:03, after the first one which yesteray I did it in 5:55 and it felt the same effort, I knew that I was pretty tired. But as I said I felt much better in the second half in did 90 seconds negative Split or something like that. I would say that I did 9.5k to 6 miles of running today.

I need to take advantages of the weekends, since I dont work and I have much more time. 6 runs for the week and getting stronger. However, I want to start improving my tempos again  and I need to start doing structured intervals. A coworker is on vacation from Wednesday up until July 17th, so those are going to be hard days at work. I dont know how my training or motivation, I Will still train of course, but I dunnot if I would have motivation for workouts after such days at work. As I said I Will try to squeeze them and I Will take advantage of the weekend, but hopefully the 6 runs per week Will continue.

I hope you had a great week of training!

Easy peasy

Today  I ran after work at 7:35 p.m. with the sun shining hard. I even wore my sunglasses. I did 8 laps pretty easy  and felt very confortable. First lap in 5:55 and progressed down to 5:38. Barely moving my legs. Finished the 8 laps in 45:34. First half  in 23:06 and the second half in 22:30. I did not run that slow since before the lock down. However, that was my normal pace when I was running fast before luck down and at the end of last year. This pretty much was a shake out because tomorrow is holidays here and I am going to do a tempo run in the morning. My brother Will do a 5k time trial, so maybe we Will be running the same pace. We Will see. I wont forcé the pace and probably Will do 2 x 200m after the 5k tempo.

Have a great Tuesday!

Zapping the zero

Today  I ran at 7:50 p.m. with the sun shining very hard and too hot, but you got to do what you got to do. Its incredibly the few people that are attending the park comparing with the first week or 2 post quarantine. Anyway, I did 8 laps easy incorporating 6 strides from laps 6 to 8. I just kept the run very easy today, and hammered a bit in the last few strides, but without losing the form.

First lap was 5:46, halfway in 22:41, and the second half thanks to the strides was in 20:48, totaling 43:28 for 7.2k (8 laps). Felt Good despite the heat. A bit tired from the weekend of training, but the pace felt very easy.

Have a great night!

Catching up

Sunday June - Ran in the evening at 8 p.m. with my brother. I pretty much built a gap right away, so I basically ran alone. I did a couple of big laps , each lap has around 2.2k. I did a couple of big laps and the rest Little laps, until I completed  the 50 mins of running. I kept the effort easy and felt Good.

6 runs for the week, I have run 6 days per week since re open of the running, so since May 2nd I am hitting 6 times per week, and one week I ran everyday.

Monday  -  Ran after work at 8 p.m. and did 8 laps and from laps 6 to 8 incorporated 6 strides. Did 42:24 and the second half was 20:19. It seems that I am running faster than I should in the strides, but I do it to develop the speed that I have lost. 7.2k total for the day.

Tuesday - Again ran after work at 8 p.m. I kept the effort easy for 8 laps, and did 43:40 or 43:47, dont remember very well. 7.2k again for the day.

Wednesday - I ran after work again and the plan was to do a fartlek, something faster. I warmed up 13 mins and incorported 5 short strides, then did 4 x 2 mins with 2 mins easy jog in between, the jog was at my easy pace, not almost walking kind of recovery. I felt pretty Good during this workout and I felt like I was working, but not dying. I did 3 laps in 13:02 (4:21,4:25, 4:16). Then continued to finish the 4th repeat at 14:00. Then stopped for a couple of mins and then did 17:11 for cool down feeling pretty Good. This workout gave me confidence that I am not that slow.

Thursday - I ran after work again at 8 p.m. I think one can run earlier already, but I like to take several mins to rest and drink some wáter, and at 8 p.m. the sun is shining pretty hard. I did again 8 laps very easy, felt tired that day. Did 44:56.

Friday -  I took the day off. No walking in the park, just off because on Saturday morning I was doing a long run with progression.

Saturday - I was running at 7:30 a.m. wore my sunglasses, but kept it on my hair. Did 3 big laps, I find that those big laps are benefitial when you are doing longer runs, is not easy to do laps of 900m over and over again.I did 3 big laps in 14:04, 13:45,13:35, then did 1 lap at the same pace in 5:20, then did 5 laps at maratón effort, which was faster than I thought and felt way better than anticipated.4:35, after watching that Split, I told my self to slow down a Little bit, 4:43,4:39,4:37,4:36. Finished in exactly 70 mins which was the plan for the day. I think I did more than 12k today. Felt pretty strong, especially in the faster portion. In the evening drank beer and for dinner had 2 kebabs. I ate dinner at 8 p.m., so I thought that by Sunday morning I would be Good for my run, but it seems that I cannot diggest those kebab very well.

Sunday - Woke up at 6:55 a..m. but had to wait a while before going out because I felt full and had intestinal problems during my run, luckily it was only in the intestine, if it was in the belly also, I would have had serious problems, if you know what I mean. I was out at 8 a.m. and did 3 big laps, 1 Little normal lap and then ran almost 3 mins to complete the 50 mins that I had planned for today. splits were 14:22,13:46,13:37,5:22 and then 2:49 to complete the 50 mins. Felt Good, but as I said had stomach problems. Anyway, 6 runs for the week completed, and very solid week of training.

I Will have to incorpórate some more morning running during week, especially in the next few weeks that one of my coworkers Will be on vacation and the work Will be a lot, better to run first thing in the morning and then concéntrate on the work without having the pressure to have to run. Also, all you can eat buffet are already open, so tonight we probably are going to eat there.

Also I have been thinking on sign in a gym to lift heavy weights, I am in a healthy weight, but somehow I am fluffy, so need to workout those muscles and see if I can get to a decent look. Anyway, I always tell the same and never actually get into the gym, the most consistent I have been in the gym is when I was doing the master, but only 4-5 weeks, not enough time to see decent progress. I eat a lot ,so I think I wont have any problema building muscle.