Today I left work at 7:30 p.m. too much going on, I started my run at 08:20 p.m. or something like, too late for my taste, but you got to do what you got to do. I was not too hungry because in afternoon, I ate 2 donuts and 1 banana, and 1 donut was eaten around 1 hour before running, so that served as energy.
The plan today was to do a short run as I do on Fridays, I did 6 laps to the Blasco park without a watch, I just wanted to take it easy. I felt great for the first 3-4 laps, full of energy, but suddenly in the last 2 laps the wheels came off and I felt no energy at all. I was glad to be done. 5.4k total easy without a watch.
Tempo run tomorrow morning!
viernes, 31 de enero de 2020
jueves, 30 de enero de 2020
Fartlek and an easy run
Wednesday - I got back to work and ran after work at 07: xx p.m. I had a headache, was hungry and did not want to run to be honest, but I know that I feel better after the run and this was not an exception, especially if you are going to run hard.
As I said previously, I had planned to run a light fartlek to keep recovering from the race, but at the same time give my body stimulus to keep improving. The plan was to run 4 fast laps in the Blasco park and then ran 1:40 or something like that to complete the 4k worth of hard running. The plan was to do 2 laps easy, then 1 lap hard, 1 lap easy, hard, easy, hard, easy, hard, easy, and the last lap was 1:40 hard and the rest easy. I did 11 laps total and a bit more to complete 10k total for the day.
I started the first lap very slow and it felt way faster than it really was,then I started my first hard lap and I was huffing and puffing and it did not feel that easy, even the Split was not suprising, I think it was slow, luckily laps got faster than I felt better with each passing lap. Splits per lap were: 5:59,5:50, 3:57,5:41, 3:51,5:34, 3:52, 5:26, 3:47,5:27, 1:40 fast, then 2:48 (4:28 that lap) to complete the 11th lap in 53:57, then ran at a Good clip but easy around 35 more seconds to complete the 10k. Total time for the 10k was 54:34 or something like that. I always feel like crap when starting, but once I warm up I feel pretty Good, in that fashion 11 laps go by quickly, as opposed when you run easy for 8 laps, it takes forever. Very happy with that workout, especially because it did not take out a lot of me and because I was tired from work.
Thursday - Today I ran after work at 7:20 p.m. and again and did not feel like running, but always do it anyway, I know once I start I Will feel better. Today the plan was simple, to run 8 laps at an easy pace. First lap in 5:50, pressed the lap button without looking in the halfway 23:09, and then finished the 8 laps in 45:41, the second half was 22:31. Felt better in the second half, because the first 2 laps felt sluggish and tired. The effort was easy. 7.2k in 45:41 for the day.
As I said previously, I had planned to run a light fartlek to keep recovering from the race, but at the same time give my body stimulus to keep improving. The plan was to run 4 fast laps in the Blasco park and then ran 1:40 or something like that to complete the 4k worth of hard running. The plan was to do 2 laps easy, then 1 lap hard, 1 lap easy, hard, easy, hard, easy, hard, easy, and the last lap was 1:40 hard and the rest easy. I did 11 laps total and a bit more to complete 10k total for the day.
I started the first lap very slow and it felt way faster than it really was,then I started my first hard lap and I was huffing and puffing and it did not feel that easy, even the Split was not suprising, I think it was slow, luckily laps got faster than I felt better with each passing lap. Splits per lap were: 5:59,5:50, 3:57,5:41, 3:51,5:34, 3:52, 5:26, 3:47,5:27, 1:40 fast, then 2:48 (4:28 that lap) to complete the 11th lap in 53:57, then ran at a Good clip but easy around 35 more seconds to complete the 10k. Total time for the 10k was 54:34 or something like that. I always feel like crap when starting, but once I warm up I feel pretty Good, in that fashion 11 laps go by quickly, as opposed when you run easy for 8 laps, it takes forever. Very happy with that workout, especially because it did not take out a lot of me and because I was tired from work.
Thursday - Today I ran after work at 7:20 p.m. and again and did not feel like running, but always do it anyway, I know once I start I Will feel better. Today the plan was simple, to run 8 laps at an easy pace. First lap in 5:50, pressed the lap button without looking in the halfway 23:09, and then finished the 8 laps in 45:41, the second half was 22:31. Felt better in the second half, because the first 2 laps felt sluggish and tired. The effort was easy. 7.2k in 45:41 for the day.
martes, 28 de enero de 2020
Zapping the zero
Monday - I took the day off as often. After the race on Sunday I felt really Good with no soreness, but on Monday the story was different, I was very sore.
Tuesday - I still very sore and if I felt Good I would run a fartlek, because the training has to continue. However, I am still very sore from the race, so I took it easy in the Blasco park at 5:30 p.m.. Initially, the plan was to run 8 laps (7.2k), but when I was abut to finish, I decided to do an extra laps, so 9 laps (8.1k) total. I felt really Good at the end, but at the beginning felt sluggish and sooore! The effort was very easy though. I wore long pants today, I bought them yesterday and wore my windbreaker, but when I had 2 laps I felt very hot, but then when my body regulated its temperatura I felt just fine. However, in this kind of weather you can do just fine with shorts.
8.1k total in 51:28. I wore my timex and took splits on each lap just for fun, but without altering the easy effort. 5:51, 5:44, 5:43, 5:42 (23:01 the halfway), 5:42, 5:40, 5:41, 5:41 (45:46 the 8 laps), 5:41. Very even pace. I hope to feel less sore tomorrow to do a light workout ( fartlek type of thing).
Today is my last day of vacation, so I am back to work tomorrow, no more 5 p.m. runs, back to the 7:30 p.m. or so on weekdays.
Have a great start to the week!
Tuesday - I still very sore and if I felt Good I would run a fartlek, because the training has to continue. However, I am still very sore from the race, so I took it easy in the Blasco park at 5:30 p.m.. Initially, the plan was to run 8 laps (7.2k), but when I was abut to finish, I decided to do an extra laps, so 9 laps (8.1k) total. I felt really Good at the end, but at the beginning felt sluggish and sooore! The effort was very easy though. I wore long pants today, I bought them yesterday and wore my windbreaker, but when I had 2 laps I felt very hot, but then when my body regulated its temperatura I felt just fine. However, in this kind of weather you can do just fine with shorts.
8.1k total in 51:28. I wore my timex and took splits on each lap just for fun, but without altering the easy effort. 5:51, 5:44, 5:43, 5:42 (23:01 the halfway), 5:42, 5:40, 5:41, 5:41 (45:46 the 8 laps), 5:41. Very even pace. I hope to feel less sore tomorrow to do a light workout ( fartlek type of thing).
Today is my last day of vacation, so I am back to work tomorrow, no more 5 p.m. runs, back to the 7:30 p.m. or so on weekdays.
Have a great start to the week!
Carrera Galapagos Valencia 2020: ¿6.08 kms?
On Sunday at 09:00 a.m. I raced a 6k something race. Initially, the distance was 6.315m, but apparently ( and I realicedit after I finished) that it was around 6k and 80 meters. In GPS of other people the distance was 6 kms and 70m and 6 kms and 80-90 m on other GPS, in the results they have the distance as 6 kms and 5 meters. I finished in 28:02 and in the results I averaged 4:40 per km, if the distance was 6 kms and 80m I averaged 4:36 per km, so I would say I did 4:36-4:40 per km average, dont know the exact distance and probably GPS Will vary because each person take the tangents different so the distance Will vary. Its a bit frustrating when you dont know the exact distance of a race, and if I would know that if that were a 6k ( without the extra 300m) I probably have gone faster, but anyways, I am really happy with my race, not timewise, but I felt really strong and the execution was very Good, I think I did a negative Split since I passed a lot of people in the second half ( a lot of people passed me too).
My brother and I got there pretty early, it was pretty dark and we had the porta potty for ourself, yes, I had to use the portapoty!. We got there around 7:50 a.m. and the race was at 09:00 .m. but here in Spain arriving 1 hourplus before a race is early.
At 08:15 a.m. I took off my jeans and windbreaker and my warm up started, it was cold, around 6 degrees or so. I told my brother to took 15 mins on his watch, then I started jogging back and forth an after the 10 mins I started to do my 50m or so accelerations, at around race effort. After those 15 mins I felt very warmed up, but then as you have to wait 25 mins or more in the starting waiting for the gun went off, if you dont line up early, you Will go out 1-2 mins after the gun go off, because almsot 6000 people were running this race. I lined up Early, so I was in the 3rd row in the second wavealways start in the second wave because people who start in the first wave have priviledge to start earlier ( times or belong to a club).
Anyway, I think all my warm up went away, because when the gun went off I started running and I was very cold and was huffing and puffing because of the cold, I knew however, that once I warm up again I would feel better, but the first 500-600m felt very unconfortable. I race without a watch so I always race by effort, I went out at a Good pace and at an effort that I thought I could sustain, but because of the cold, that felt unconfortable, within 500m I caught a lady that was right ahead of me with her family ( I think) in the starting line, but She went out like a bat, I caught her in the 500-600m mark, but She was breathing very hard, I touched her in the shoulder and gave it a go hand gesture, then right away, She put me side by side by me, and We ran together for around 700m, but her breathing was fast I knew that She would fade eventually. I was kind of waiting here after the 1k, and that served me to warm up well and then finish harder later. With 1 mile She felt back and I decided to go and start accelerating and after the 2-2.5 kms I could find a confortable rythm for me, then kind of sustained that rythm and I even pushed it in the last 1k. Finished strong and only sprinted in the last 50m or so.
In the end as I said, I felt very strong, much better tan in my recent tempos, but I lacked another gear, I can talk, but I cant move my legs faster. I think that should serve me week for longer races. After I finished I inmediately did around 15 mins easy for my cool down. I guiding myself from the finishing clock for my cool down, ran back and forth until the 15 mins finished. Around 11k total for the day. I felt very strong and the weather only helped once I warmed up, but for fast races (5-6k) that weather is not that favorable. On my next race, that Will be a 15k race, the weather is going to be like that and I think then that weather Will be very useful, since the first kms are for warming up and for longer races cold weather really is favorable since you dont becoe dehydrated. Anyway, I really enjoyed this race, not so happy with the time, but very happy with the way I felt and how strong I finished. The goal for this race was just to race and to get back to the Racing enviroment.
As for my brother, He was only there to watch the race. He is not in shape and did not want to race. Sometimes you have to race back into shape. I think my training is going pretty well, but I am focusing on the longer stuff right now and I hope that pay off in longer races. However, I Will need to keep doing intervals to keep the legs "fast".
I also eat a light breakfast at 6:40 a.m., peanut butter on toast. I just wanted to have some energy, because the day before I ran on an empty stomach and I felt no energy.
Here are some photos before the race, in the warm up:
My brother and I got there pretty early, it was pretty dark and we had the porta potty for ourself, yes, I had to use the portapoty!. We got there around 7:50 a.m. and the race was at 09:00 .m. but here in Spain arriving 1 hourplus before a race is early.
At 08:15 a.m. I took off my jeans and windbreaker and my warm up started, it was cold, around 6 degrees or so. I told my brother to took 15 mins on his watch, then I started jogging back and forth an after the 10 mins I started to do my 50m or so accelerations, at around race effort. After those 15 mins I felt very warmed up, but then as you have to wait 25 mins or more in the starting waiting for the gun went off, if you dont line up early, you Will go out 1-2 mins after the gun go off, because almsot 6000 people were running this race. I lined up Early, so I was in the 3rd row in the second wavealways start in the second wave because people who start in the first wave have priviledge to start earlier ( times or belong to a club).
Anyway, I think all my warm up went away, because when the gun went off I started running and I was very cold and was huffing and puffing because of the cold, I knew however, that once I warm up again I would feel better, but the first 500-600m felt very unconfortable. I race without a watch so I always race by effort, I went out at a Good pace and at an effort that I thought I could sustain, but because of the cold, that felt unconfortable, within 500m I caught a lady that was right ahead of me with her family ( I think) in the starting line, but She went out like a bat, I caught her in the 500-600m mark, but She was breathing very hard, I touched her in the shoulder and gave it a go hand gesture, then right away, She put me side by side by me, and We ran together for around 700m, but her breathing was fast I knew that She would fade eventually. I was kind of waiting here after the 1k, and that served me to warm up well and then finish harder later. With 1 mile She felt back and I decided to go and start accelerating and after the 2-2.5 kms I could find a confortable rythm for me, then kind of sustained that rythm and I even pushed it in the last 1k. Finished strong and only sprinted in the last 50m or so.
In the end as I said, I felt very strong, much better tan in my recent tempos, but I lacked another gear, I can talk, but I cant move my legs faster. I think that should serve me week for longer races. After I finished I inmediately did around 15 mins easy for my cool down. I guiding myself from the finishing clock for my cool down, ran back and forth until the 15 mins finished. Around 11k total for the day. I felt very strong and the weather only helped once I warmed up, but for fast races (5-6k) that weather is not that favorable. On my next race, that Will be a 15k race, the weather is going to be like that and I think then that weather Will be very useful, since the first kms are for warming up and for longer races cold weather really is favorable since you dont becoe dehydrated. Anyway, I really enjoyed this race, not so happy with the time, but very happy with the way I felt and how strong I finished. The goal for this race was just to race and to get back to the Racing enviroment.
As for my brother, He was only there to watch the race. He is not in shape and did not want to race. Sometimes you have to race back into shape. I think my training is going pretty well, but I am focusing on the longer stuff right now and I hope that pay off in longer races. However, I Will need to keep doing intervals to keep the legs "fast".
I also eat a light breakfast at 6:40 a.m., peanut butter on toast. I just wanted to have some energy, because the day before I ran on an empty stomach and I felt no energy.
Here are some photos before the race, in the warm up:
sábado, 25 de enero de 2020
Shake out run
Today I slept a lot, I went to bed just after mid night and was up at 10 a.m. something ( not continuously, but in total around 10 hours of sleep). I went to run at 11 a.m. or so to the Blasco park and honestly I did not want to run, but I just did not want to run in the evening, since the race is in the morning tomorrow and I want to be well rested.
I took today`s run very easy, just to get the legs flowing. Honestly I did not feel really Good, felt dead. Felt better once I did 4 strides in the last lap. I did 6 laps (5.4k) in 33:34. I think because I was hungry and ran with an empty stomach, but I dont know since I run pretty well fasted. I hope that tomorrow my legs respond and I could muster a Good effort.
5.4k@33:34.
I took today`s run very easy, just to get the legs flowing. Honestly I did not feel really Good, felt dead. Felt better once I did 4 strides in the last lap. I did 6 laps (5.4k) in 33:34. I think because I was hungry and ran with an empty stomach, but I dont know since I run pretty well fasted. I hope that tomorrow my legs respond and I could muster a Good effort.
5.4k@33:34.
viernes, 24 de enero de 2020
" Long run" and an easy run
On Thursday I did my 80 mins long run. I wanted to do 90 mins as my long run, but as I am Racing on Sunday, I decided to keep it at 80 mins.
I headed out at 4:20 p.m. to the Turia park, I had to deal with all the traffic which was unconfortable, but once I was in the Turia park, was Good. I wore my timex and I was running in the Turia from 6:05 and the last km there was 5:58, the majority of kms were in the 6:02-6:04 range, I felt pretty Good and felt easy. My legs are sore from Wednesday`s tempo though. Its funny how running my slowest tempos I got very sore. I have lost fitness without a doubt and to be honest, I dont expect a Good result on Sunday. I hope to at least run sub 4:40 per km. I wont be wearing a watch, so I wont know until the end. However, the workouts that I have done have been my worse workouts in the last 6 months. All in all, I did 82 mins total, I would say I did 13.5k or something like that. No progression since I wanted to keep it real easy to recover while building endurance at the same time. I have been feeling bad on workouts, but on long runs I am feeling pretty strong so at least something Good.
Today I ran at 5 p.m. or so, and went to the Blasco park without a watch. Did 8 laps pretty easy to loosen up and to keep the recovery going since I am still sore from that garbage tempo on Wednesday. 7.2k total untimed feeling Good after the second half.
Tomorrow Will be a short run and a couple of strides to loosen up.
I headed out at 4:20 p.m. to the Turia park, I had to deal with all the traffic which was unconfortable, but once I was in the Turia park, was Good. I wore my timex and I was running in the Turia from 6:05 and the last km there was 5:58, the majority of kms were in the 6:02-6:04 range, I felt pretty Good and felt easy. My legs are sore from Wednesday`s tempo though. Its funny how running my slowest tempos I got very sore. I have lost fitness without a doubt and to be honest, I dont expect a Good result on Sunday. I hope to at least run sub 4:40 per km. I wont be wearing a watch, so I wont know until the end. However, the workouts that I have done have been my worse workouts in the last 6 months. All in all, I did 82 mins total, I would say I did 13.5k or something like that. No progression since I wanted to keep it real easy to recover while building endurance at the same time. I have been feeling bad on workouts, but on long runs I am feeling pretty strong so at least something Good.
Today I ran at 5 p.m. or so, and went to the Blasco park without a watch. Did 8 laps pretty easy to loosen up and to keep the recovery going since I am still sore from that garbage tempo on Wednesday. 7.2k total untimed feeling Good after the second half.
Tomorrow Will be a short run and a couple of strides to loosen up.
miércoles, 22 de enero de 2020
Tempo run 5k + 2 x 200m
Today I ran at 11 a.m., and it was a Good decisión, because after 2 p.m. the rain started. Today is a public holiday here in Valencia so my brother did not have to work ( I am on vacations), I convinced to run with him. Initially I had planned to run 4 x 1000m or some kind of intervals, but then He told me he was doing a tempo run in the warm up, so I decided to change my workout to my normal 5k tempos and I would add couple of 200s afterwards for the turnover. Is ok to lose my Interval sesión this week, since Sunday`s race is 6k in length so I Will be running near my 5k race pace, so that would work as my Interval sesión.
I warmed up 15 mins including 5 x 50m strides to loosen, but to be honest I did not feel very rested, it seems that the 60 mins run that I did yesterday evening stressed my body a bit, but its ok to run on tired legs as long as you are well rested for the race.
Anyway, We started the tempo together, but inmediately I took the lead and pretty much ran solo for the whole tempo run. I did almost the time of last week`s but the execition was completely different, last week I did a huge negative Split, but today I ran a positive Split as I am doing lately, I am not having it lately when I go out to run less tan 23:30. Anyway, the effort was there and I almost gave up in the 3k, but stayed tough and grinded until the end. The splits were very even expect the 4th km, on the last one I could "recover" and run sub 24 mins for the 5k. Weather was not that cold, I sweated like a pig and wanted to take off my windbreaker in the warm up. Finished the 5k in 23:54 and the 2 x 200m were in 44 and 44 seconds.
Splits per km were 4:44, 4:46 (9:30), 2:23 (11:53 in the halfway) I was already working in the halfway, 2:22 from 2.5-3k, 14:16 for the 3k or something like that, 4:53 for the 4th km (19:10) and I was working really hard to maintain pace, if I did not hurry up I would run over 24 mins and I did not want that, so I tried to relax and run as fast as posible without giving 100 percent effort, meaning that I should stay under control, in the last 400m I sped up a bit and in the last 100m even more, but without sprinting. I finished huffing and puffing in 23:54, then jogged a bit before starting my 2 x 200m with 200m jog recovery, I did 44 and 44. I felt really Good in these 200s, as opposed as I felt in the actual tempo.
My brother bailed the tempo in the 3rd km, He did 15:46 for 3k and then did 200s repeats until completing the 5k. He is in very bad shape, He lost a lot of fitness in the last 3 months, and have increased his weight a lot, He is training though and I know he Will be back eventually.
Then did 15 mins easy to cool down and completed what I would say was a 10k total day. Tomorrow I want to run 80 mins or so, We Will see, I want to increase my overall volumen and Sunday`s race is not an important race for me, I want to run the 15k race decently and I lost my long run on Sunday, so probably yes, I Will do 80 mins tomorrow easy, no faster kms at maratón effort, since I want to also be recovered for Sunday`s race to at least perform decently( although I am not in the shape that I want given my current workouts).
Have a great Wednesday!
I warmed up 15 mins including 5 x 50m strides to loosen, but to be honest I did not feel very rested, it seems that the 60 mins run that I did yesterday evening stressed my body a bit, but its ok to run on tired legs as long as you are well rested for the race.
Anyway, We started the tempo together, but inmediately I took the lead and pretty much ran solo for the whole tempo run. I did almost the time of last week`s but the execition was completely different, last week I did a huge negative Split, but today I ran a positive Split as I am doing lately, I am not having it lately when I go out to run less tan 23:30. Anyway, the effort was there and I almost gave up in the 3k, but stayed tough and grinded until the end. The splits were very even expect the 4th km, on the last one I could "recover" and run sub 24 mins for the 5k. Weather was not that cold, I sweated like a pig and wanted to take off my windbreaker in the warm up. Finished the 5k in 23:54 and the 2 x 200m were in 44 and 44 seconds.
Splits per km were 4:44, 4:46 (9:30), 2:23 (11:53 in the halfway) I was already working in the halfway, 2:22 from 2.5-3k, 14:16 for the 3k or something like that, 4:53 for the 4th km (19:10) and I was working really hard to maintain pace, if I did not hurry up I would run over 24 mins and I did not want that, so I tried to relax and run as fast as posible without giving 100 percent effort, meaning that I should stay under control, in the last 400m I sped up a bit and in the last 100m even more, but without sprinting. I finished huffing and puffing in 23:54, then jogged a bit before starting my 2 x 200m with 200m jog recovery, I did 44 and 44. I felt really Good in these 200s, as opposed as I felt in the actual tempo.
My brother bailed the tempo in the 3rd km, He did 15:46 for 3k and then did 200s repeats until completing the 5k. He is in very bad shape, He lost a lot of fitness in the last 3 months, and have increased his weight a lot, He is training though and I know he Will be back eventually.
Then did 15 mins easy to cool down and completed what I would say was a 10k total day. Tomorrow I want to run 80 mins or so, We Will see, I want to increase my overall volumen and Sunday`s race is not an important race for me, I want to run the 15k race decently and I lost my long run on Sunday, so probably yes, I Will do 80 mins tomorrow easy, no faster kms at maratón effort, since I want to also be recovered for Sunday`s race to at least perform decently( although I am not in the shape that I want given my current workouts).
Have a great Wednesday!
martes, 21 de enero de 2020
Back to the running at last
Today I finally could get back to my running. As I said in y previous post Sunday and Monday was very dificult to run. The whole day raining and with winds with 50-100 ms per hour, so no point in going out in those conditions. Although, I did not want to lose that 90 mins long run, but what can you do.
I thought that today I would lose my day of running as well, because the whole day has been pouring light rain and very cloudy, but at 5:30 p.m. it was not raining, so I took advantage of that. I knew that the Blasco park would be very wet, so it would be very difficult to run there, so I opted for the alternative route that I did last year when it was raining hard. My Universidad de Valencia route, I do have a lap of 7:xx mins and I did that several times today.
The weather was very cool and I have lost 2 days of training so my plan today was to run 60 mins, no point in running my normal 7.2k, I was running longer laps so it would not be so boring to run laps. I started running from home and headed directly to the Universidad de Valencia to do the planned laps. I had 6:21 when I got there and then did laps and took the splits ( I wore my timex), laps were 7:28,7:20,7:16,7:12,7:12,7:12,7:06,6:44, had 56:40 when I finished the laps then headed home until completing the hour. Once I had 60 mins stopped and went to my home walking. In the last lap I incorporated 5 strides, dont know the exact distance, but it was to loosen up my legs, also did drills sometimes, my legs were very stiff and tight, not even the strides and drills could do anything about it. Cardiovasculary felt really Good and the effort was pretty easy. Very happy to have run today, I was driving myself crazy. I hope that tomorrow the weather also cooperates.
Now, I registered for a race on Sunday, its the first race of the circuit races of Valencia. I raced some of them last year (4 of them I think). This year I want to run the same races and see how I do. I have never run the race that I Will run on Sunday. Its 6315m race, that Will give me an idea of what shape I am in, since right I dont know what shape I am in. I Will do my best though and I am happy to get back to the Racing scene.
Hope you had a great start to the week!
I thought that today I would lose my day of running as well, because the whole day has been pouring light rain and very cloudy, but at 5:30 p.m. it was not raining, so I took advantage of that. I knew that the Blasco park would be very wet, so it would be very difficult to run there, so I opted for the alternative route that I did last year when it was raining hard. My Universidad de Valencia route, I do have a lap of 7:xx mins and I did that several times today.
The weather was very cool and I have lost 2 days of training so my plan today was to run 60 mins, no point in running my normal 7.2k, I was running longer laps so it would not be so boring to run laps. I started running from home and headed directly to the Universidad de Valencia to do the planned laps. I had 6:21 when I got there and then did laps and took the splits ( I wore my timex), laps were 7:28,7:20,7:16,7:12,7:12,7:12,7:06,6:44, had 56:40 when I finished the laps then headed home until completing the hour. Once I had 60 mins stopped and went to my home walking. In the last lap I incorporated 5 strides, dont know the exact distance, but it was to loosen up my legs, also did drills sometimes, my legs were very stiff and tight, not even the strides and drills could do anything about it. Cardiovasculary felt really Good and the effort was pretty easy. Very happy to have run today, I was driving myself crazy. I hope that tomorrow the weather also cooperates.
Now, I registered for a race on Sunday, its the first race of the circuit races of Valencia. I raced some of them last year (4 of them I think). This year I want to run the same races and see how I do. I have never run the race that I Will run on Sunday. Its 6315m race, that Will give me an idea of what shape I am in, since right I dont know what shape I am in. I Will do my best though and I am happy to get back to the Racing scene.
Hope you had a great start to the week!
lunes, 20 de enero de 2020
Rain, Rain, wind, wind
I missed my long run yesterday and I would make it up today, which is my rest day, but today I wont run either. The weather is pretty crappy. Raining and a very strong wind (Some trees have fallen down). I was going to head out anyway, but when I saw that some big trees have fallen down, I just decided to skip the run in those conditions. I feel very angry right now, but its better to be Smart about it and lose a day or two than to be exposed to a big injury. It seems that I Will skip that long run and tomorrow if weather permits I ll start a normal week of training, but since I am off from work this week, Will try to do 10k instead of my normal 7.2k.
5 runs for the week, which is not bad, but if I would have known I would have run 90 mins on Saturday instead of 60 mins.
I have not gone out off home for the past two days and its frutrating, I just hate rainy days. Oh well, life happens! At least I dont have to walk to home under those conditions.
Have a great start to the week!
5 runs for the week, which is not bad, but if I would have known I would have run 90 mins on Saturday instead of 60 mins.
I have not gone out off home for the past two days and its frutrating, I just hate rainy days. Oh well, life happens! At least I dont have to walk to home under those conditions.
Have a great start to the week!
domingo, 19 de enero de 2020
Progressive tempo run and easy runs
Thursday - I ran with my brother after 4 months or so without running with him (just before my half maratón in October). I told him that I would help him with his tempo run. He wanted to run 25:15 for 5k and I would do that with him and on Saturday I would run my normal tempo run. We warmed up 16 mins including 5 strides, the weather was around 10 Celsius, but I wore short sleeves, because I was not very cold. In the end I ran 24:10 for 5k, running a huge negative Split. My brother did 25:44 with a huge negative Split as well. We ran together for the first 2k or so, but I was always ahead of him and he was falling off pace, so after the 2k, I decided to pick it up a bit since I was feeling pretty Good and we were on pace to run over 26 mins for the 5k, definitely not the plan. After the 2k , that 500m Split till the half way was at my normal tempo pace and it felt like the pace that I was running before. After the halfway in 12:47, I picked up with the hope of running sub 25 mins, but in the end I accelerated a lot and finished in 24:10, was surprised by that. I wore my timex and the splits were 5:14,5:09 (10:24), 12:47(2:23) in the halfway, 500m in 2:23 again to cross the 3k in 15:10, 4:38 (19:49) and the last km in 4:21 to finish in 24:10. I almost run sub 24 mins feeling very strong. I think the weather helped a lot and I felt Good. I cooled down for another 16 mins to home to finish up a 10k or so day. I felt pretty Good in today`s progressive tempo run.
After that I still contemplated with the idea of running my normal tempo on Saturday morning, but then thought better and I realized that what I did on Thursday was a Good workout and I had done my Interval work on Tuesday, so I think that would have been too much, i could handle it, but I dont want to risk any injury right now. instead decided to add some maratón effort kms to my 90 mins long run and I would be Good to go.
Friday - I did 6 laps in the Blasco park without a watch, just kept the effort easy. Felt Good at the end.
Saturday - At 11 p.m. I headed out to the Turia park and just did 60 mins easy, tracked 4 kms there to see at what pace I was running, but without altering my effort. It was 6:10,6:10,6:04,6:00. Felt really Good and the cold really makes you feel that you did not run at all. I did around 9.7-9.8k maybe for that hour. Felt really Good.
Today I have planned a long run with 7k at maratón effort, but since early is raining and I want to run in the evening, but I dont know to go raining in the afternoon, or to run tomorrow which is my rest day. However, the rain Will continue until Wednesday, so maybe I Will run today anyway. We Will see.
After that I still contemplated with the idea of running my normal tempo on Saturday morning, but then thought better and I realized that what I did on Thursday was a Good workout and I had done my Interval work on Tuesday, so I think that would have been too much, i could handle it, but I dont want to risk any injury right now. instead decided to add some maratón effort kms to my 90 mins long run and I would be Good to go.
Friday - I did 6 laps in the Blasco park without a watch, just kept the effort easy. Felt Good at the end.
Saturday - At 11 p.m. I headed out to the Turia park and just did 60 mins easy, tracked 4 kms there to see at what pace I was running, but without altering my effort. It was 6:10,6:10,6:04,6:00. Felt really Good and the cold really makes you feel that you did not run at all. I did around 9.7-9.8k maybe for that hour. Felt really Good.
Today I have planned a long run with 7k at maratón effort, but since early is raining and I want to run in the evening, but I dont know to go raining in the afternoon, or to run tomorrow which is my rest day. However, the rain Will continue until Wednesday, so maybe I Will run today anyway. We Will see.
miércoles, 15 de enero de 2020
Catching up
As I said on Friday, on Saturday I was going to do a long and hard workout and I would run longer than I have run in the last 8-10 years in training.
Saturday - Around 5k (estimated) in the Turia park, total time was 32:56. Then I had planned to do 10k at half maratón effort, so around 51-52 mins for the 10k. I wore my timex so I would record every Split. The 10k were hard, but the pace was very managable, I struggled a bit in the pacing from 3-5k, at that point I thought that I would blow up and run a positive Split, but I did a negative Split and could finish very strong. 10k were in 50:44.
Splits per km were:
5:05, 5:03,5:05, 5:07, 5:09 (5k in 25:30), 5:03, 5:04, 5:03, 5:03, 4:59. Second half in 25:14 to finish in 50:44. Very satisfied with this, but I would rather to run 40-45 instead of 50 mins at that effort level.
After the 10k, I stopped for a min or 2 to catch my breath and then started my 3k or so cool down to home in 18:00. I dont know the exact distance of the run but it was around 18k or so in 100-105 mins. I am not sure that I have the patience to run 18k at an easy effort. When you run at different paces in a run, the run pass way quicker. I think that I Will do an easy long run this weekend though, but around 90 mins, I have to let those 80 mins behind. Overall a Good workout. This run was done at around 10 A.M.
Sunday - In the morning I witnessed how Ronex Kipruto broke the 10k world record (26:24) in the 10k Ibercaja here in Valencia. It was a Good race to watch and a lot of fast people. Heck, the 1000th place did 37:45 and 500th place ran 35:xx. The level here is incredibly , the 100th place did 30:44, that is insane.
I was very sore from the day`s before workout. In the evening, at 5:10 p.m. or something like that I headed out to the Blasco park and did 8 laps very easy to recover from Saturday. Did 8 laps (7.2k) in 45:14. Felt very Good at the end , but was sore.
Monday - I took the day off and was even more sore than Sunday. DOMS doing their job. On Monday I got back to work.
Tuesday - In the morning doing my walk to work I felt some soreness, but when I left work I felt pretty Good and not that sore anymore. I normally do my intervals on Wednesdays, but since I did my long run and hard run on Saturday and Sunday was very easy, Monday rest, today I felt like doing a workout. I did not decide it until I was running in the Blasco park. I am helping my brother doing his tempo run, so doing my Interval on Tuesday I would have 2 days to recover. Anyway, I warmed up 3 laps in the Blasco park and in the last lap I incorporated 5 x 50m strides to loosen up. 3 laps were in 17:01 or something like that. Then started my planned workout which was at least 10 x 1 mins fast with 1 mins, with the possibility that if I felt Good I would go for 12 repeats. In the end I did 13 x 1 mins fast and 1 mins slow, so I did 25 mins worth of fartlek. I did a bit more than 5k, since I was running a bit under 5 mins per km ( 4:20s including th recovery for he 900m that has a lap). I think I did 24:30 -24:40 for the 5k. I felt really Good, but my form was suffering a bit t the end and the recovery was done slower and slower. After I caught my breath I did 3 more laps in 17:11 to cool down. I think I did 6 miles or so for the day. I felt really Good and this workout is way easier than regular intervals in my opinión, eventhough this is faster. This workout was done at 7:30 p.m.
Wednesday - At 7:30 p.m. after work I did 8 laps very easy in the Blasco park in 45:25. In the first couple of laps had a strong side stitch, but dissapeared after the first 2 laps. First lap was 5:53, then worked my way down to the 5:30s per lap. Felt pretty Good at the end and legs did not feel too tired after yesterday`s fartlek.
Tomorrow I Will help my brother with his 5k tempo run. Lets how I feel.
Saturday - Around 5k (estimated) in the Turia park, total time was 32:56. Then I had planned to do 10k at half maratón effort, so around 51-52 mins for the 10k. I wore my timex so I would record every Split. The 10k were hard, but the pace was very managable, I struggled a bit in the pacing from 3-5k, at that point I thought that I would blow up and run a positive Split, but I did a negative Split and could finish very strong. 10k were in 50:44.
Splits per km were:
5:05, 5:03,5:05, 5:07, 5:09 (5k in 25:30), 5:03, 5:04, 5:03, 5:03, 4:59. Second half in 25:14 to finish in 50:44. Very satisfied with this, but I would rather to run 40-45 instead of 50 mins at that effort level.
After the 10k, I stopped for a min or 2 to catch my breath and then started my 3k or so cool down to home in 18:00. I dont know the exact distance of the run but it was around 18k or so in 100-105 mins. I am not sure that I have the patience to run 18k at an easy effort. When you run at different paces in a run, the run pass way quicker. I think that I Will do an easy long run this weekend though, but around 90 mins, I have to let those 80 mins behind. Overall a Good workout. This run was done at around 10 A.M.
Sunday - In the morning I witnessed how Ronex Kipruto broke the 10k world record (26:24) in the 10k Ibercaja here in Valencia. It was a Good race to watch and a lot of fast people. Heck, the 1000th place did 37:45 and 500th place ran 35:xx. The level here is incredibly , the 100th place did 30:44, that is insane.
I was very sore from the day`s before workout. In the evening, at 5:10 p.m. or something like that I headed out to the Blasco park and did 8 laps very easy to recover from Saturday. Did 8 laps (7.2k) in 45:14. Felt very Good at the end , but was sore.
Monday - I took the day off and was even more sore than Sunday. DOMS doing their job. On Monday I got back to work.
Tuesday - In the morning doing my walk to work I felt some soreness, but when I left work I felt pretty Good and not that sore anymore. I normally do my intervals on Wednesdays, but since I did my long run and hard run on Saturday and Sunday was very easy, Monday rest, today I felt like doing a workout. I did not decide it until I was running in the Blasco park. I am helping my brother doing his tempo run, so doing my Interval on Tuesday I would have 2 days to recover. Anyway, I warmed up 3 laps in the Blasco park and in the last lap I incorporated 5 x 50m strides to loosen up. 3 laps were in 17:01 or something like that. Then started my planned workout which was at least 10 x 1 mins fast with 1 mins, with the possibility that if I felt Good I would go for 12 repeats. In the end I did 13 x 1 mins fast and 1 mins slow, so I did 25 mins worth of fartlek. I did a bit more than 5k, since I was running a bit under 5 mins per km ( 4:20s including th recovery for he 900m that has a lap). I think I did 24:30 -24:40 for the 5k. I felt really Good, but my form was suffering a bit t the end and the recovery was done slower and slower. After I caught my breath I did 3 more laps in 17:11 to cool down. I think I did 6 miles or so for the day. I felt really Good and this workout is way easier than regular intervals in my opinión, eventhough this is faster. This workout was done at 7:30 p.m.
Wednesday - At 7:30 p.m. after work I did 8 laps very easy in the Blasco park in 45:25. In the first couple of laps had a strong side stitch, but dissapeared after the first 2 laps. First lap was 5:53, then worked my way down to the 5:30s per lap. Felt pretty Good at the end and legs did not feel too tired after yesterday`s fartlek.
Tomorrow I Will help my brother with his 5k tempo run. Lets how I feel.
viernes, 10 de enero de 2020
Easy short run
Today I ran at 6:30 p.m. and the plan was to run only 5.4k (6 laps in the Blasco park), again I am adding a 6th week of running this week, plan to do a big workout tomorrow so the plan for today was short and easy just to get the legs moving. It was hard to go out today because the wind was in full force, but again, I did not wear my windbreaker and only wear shorts and t shirt while everyone was covered up head to toe.
First lap was 5:52 and then did not look at the watch until the end, but finished the 6 laps in 34:05. I thought that I was running slower, but felt ok once I warmed up. The plant of the food did not bother me today, I was a bit worried since during part of Wednesday`s workout was bothering and in a couple of laps yesterday, but today I did not have any problems whatsoever.
Felt Good and kept the effort easy.
For tomorrow I Will mix my long run and tempo run, so I want to do 16-18k ( my longest run in 10-15 years!) and I am going to incorpórate some tempo kms there, not my normal 5-6k, but I Will run 10k slower than normal (5:10-5:15 per km, which is my half maratón pace), I ll try to go faster of course, but I wont force it. Before the 10k, I want to run 30 mins to warm up and get the miles in, and after the 10k, I want to run around 3more kms to cool down. So 17-18k. Its time to ramp up the mileage to levels that I had never been before, that is the only way to figure out ones potentional. A lot of people can get away with 3 runs per week and low mileage, but it seems that the longer I run the more confident I get, of course intervals and tempo runs give a lot of confidence as well, but long runs has a special place as well. We Will see how it goes.
Have a great Friday!
First lap was 5:52 and then did not look at the watch until the end, but finished the 6 laps in 34:05. I thought that I was running slower, but felt ok once I warmed up. The plant of the food did not bother me today, I was a bit worried since during part of Wednesday`s workout was bothering and in a couple of laps yesterday, but today I did not have any problems whatsoever.
Felt Good and kept the effort easy.
For tomorrow I Will mix my long run and tempo run, so I want to do 16-18k ( my longest run in 10-15 years!) and I am going to incorpórate some tempo kms there, not my normal 5-6k, but I Will run 10k slower than normal (5:10-5:15 per km, which is my half maratón pace), I ll try to go faster of course, but I wont force it. Before the 10k, I want to run 30 mins to warm up and get the miles in, and after the 10k, I want to run around 3more kms to cool down. So 17-18k. Its time to ramp up the mileage to levels that I had never been before, that is the only way to figure out ones potentional. A lot of people can get away with 3 runs per week and low mileage, but it seems that the longer I run the more confident I get, of course intervals and tempo runs give a lot of confidence as well, but long runs has a special place as well. We Will see how it goes.
Have a great Friday!
jueves, 9 de enero de 2020
Blogging more often
To be honest bloggins every couple of weeks is a pain, since you last more than 30 mins typing trying to catch up and you forget some detais, so I should blog more often.
Monday - was a planned rest day after the big weekend. Was sore.
Tuesday - This week I am off from work. However I ran at 6 p.m. and at that is already dark. I did 8 laps and from laps 6-8 laps I incorporated 6 strides. In the first strides felt the soreness, but as the strides progressed I felt better and better. Ran the 7.2k (8 laps) in 44:12. Felt Good and the strides felt Good as well.
Wednesday - I did my Interval workout at 5 p.m., I did not want to do my intervals in the darkness. I warmed up 15:30 to the Turia park and incorporated 5 short strides as always. The plan was to run 1600m for the first repeat and I was not sure about the rest, but finally I did 1 x 1600m, 2 x 1000m and 1 x 400m with half distance recovery, 800m after the 1600 and around 500m after the 1000m
I felt better than in previous workout and my confidence is increasing, but a lot of work to do because I am doing 4k worth of fast running very tired and in the past I did 4.8-5k feeling Good. Anyway, heading the right direction. Splits were not as frustrating as 2 weeks ago.
Splits were: 6:58, 4:12,4:06, 92. I changed the battery to my old Timex (bought in 2011), so I ran with it today and just pressed the Split button at the end of each repeat.
After the workout did 15:45 of easy running to get back to home for the cool down. Around 10k total for the day. Felt Good, but huffing and puffing for most of the workout, except in the last 400m where I felt like normal (like in past workouts 2-3 months ago) again.
Today (Thursday) - I ate kebab, fries, potatoe chips. Not the healthiest lunch, but I only had an easy run today so I was not too worried.Surprisingly when I went out at 6:xx something p.m. I was still somewhat full and I thought that the run would be a struggle. I did not wear my windbreaker today, when I saw the first lap in 5:43 running easy and feeling Good I knew that it was going to be a Good run, felt better and better and did not look at the watch until the end. Finished the 8 laps (7.2k) in 44:26, pressed the first half Split button just for fun and did 22:26,22:00 for the two halves. Weather was very Good and I felt awesome. It seems that the junk food at lunch did not affect my run at all
Monday - was a planned rest day after the big weekend. Was sore.
Tuesday - This week I am off from work. However I ran at 6 p.m. and at that is already dark. I did 8 laps and from laps 6-8 laps I incorporated 6 strides. In the first strides felt the soreness, but as the strides progressed I felt better and better. Ran the 7.2k (8 laps) in 44:12. Felt Good and the strides felt Good as well.
Wednesday - I did my Interval workout at 5 p.m., I did not want to do my intervals in the darkness. I warmed up 15:30 to the Turia park and incorporated 5 short strides as always. The plan was to run 1600m for the first repeat and I was not sure about the rest, but finally I did 1 x 1600m, 2 x 1000m and 1 x 400m with half distance recovery, 800m after the 1600 and around 500m after the 1000m
I felt better than in previous workout and my confidence is increasing, but a lot of work to do because I am doing 4k worth of fast running very tired and in the past I did 4.8-5k feeling Good. Anyway, heading the right direction. Splits were not as frustrating as 2 weeks ago.
Splits were: 6:58, 4:12,4:06, 92. I changed the battery to my old Timex (bought in 2011), so I ran with it today and just pressed the Split button at the end of each repeat.
After the workout did 15:45 of easy running to get back to home for the cool down. Around 10k total for the day. Felt Good, but huffing and puffing for most of the workout, except in the last 400m where I felt like normal (like in past workouts 2-3 months ago) again.
Today (Thursday) - I ate kebab, fries, potatoe chips. Not the healthiest lunch, but I only had an easy run today so I was not too worried.Surprisingly when I went out at 6:xx something p.m. I was still somewhat full and I thought that the run would be a struggle. I did not wear my windbreaker today, when I saw the first lap in 5:43 running easy and feeling Good I knew that it was going to be a Good run, felt better and better and did not look at the watch until the end. Finished the 8 laps (7.2k) in 44:26, pressed the first half Split button just for fun and did 22:26,22:00 for the two halves. Weather was very Good and I felt awesome. It seems that the junk food at lunch did not affect my run at all
martes, 7 de enero de 2020
Back to the blogging
It seems that I am bloggin now once every two weeks. I have been lazy with the blogging, but the training has been Good, not hitting the times that I want, but definately putting in the work.
Monday December 23rd - Planned rest day.
Tuesday Dec. 24rd - I was off from work, but went there for 3 hours to get some things done, I ran in the afternoon around 5 p.m., did 8 laps in the Blasco park easy. The time was 46:11.
Wednesday Dec. 25th - I did intervals at 12:xx p.m., I waited for that late because the day before we went to the all you can eat asian buffet and I ate a lot. I warmed up 15 mins to the Turia park and included 5 x 50m strides to loosen up, in the warm up I realized that it was not going to be a Good workout,k I did not feel full at all, but the legs were not all that Sharp. I was not happy with this workout, it was slow and the effort was very high, I thought that it was because of the food, but it seems that it was not the case. I did 4 x 1000m with around 500m jog rest. Splits were: 4:20,4:17,4:14,4:16. I was very frustrated with that, but the effor was there. Cooled down 15 mins easy to home.
Thursday Dec. 26th - In the evening after work, did 8 laps in the Blasco park at an easy pace, did 46:45 for 7.2k (8 laps). Felt tired, but Good.
Friday Dec. 27th - I generally rest on Fridays for last several months since I started working, but I decided for the upcoming weeks to run 6 days per week if possible, that was the Schedule that I ran 46:xx again for the 10k, and I thought that I could get away with the 5 runs per week thing, but it seems that not ha. I ran a short 5.4k (6 laps) in the Blasco park in 35:06. A very easy short run.
Saturday Dec. 28th - At 10-11 a.m. I went to the Turia park to do my weekly tempo, I have been running mediocre in the last few workouts, so I went mentally prepared to face a bad workout. Warmed up to the Turia park 15 mins including 5 x 50m strides to loosen up, then started my 5k tempo run. Finished in 23:29, with a 8 seconds negative Split, it was a Good workout in my opinión, because I felt better in the second half and could muster a negative Split. Splits per km were 4:41, 9:27 (4:46), 14:16?, 18:50 for the 4k and mustered the last one in 4:39 to finish in 23:29. Still the effort was higher than I would have liked, but at least the stride was fluid in the second half. Did 2 x 200s after the 5k tempo in 43 and 43 seconds. Did 15 mins to cool down home. Around 10-10.5k total for the day.
Sunday Dec 29th - I went out from my home and went to the turia park and reached 42 mins in the Turia park. I wanted to do a progression long run running some kms at maratón effort (half maratón pace given my lack of endurance), so after 42-44 mins I did 3.4k at maratón effort (5:17,5:17,5:10 and then did 400m more and total time for the 3.4k was 17:54 felt Good and strong, then did the last 2 + kms easy to home. Did 80 mins total and ran around 13.5k or something like that. Felt Good and strong.
6 runs for the week and solid week of training.
Monday Dec 30th - Planned rest day.
Tuesday Dec 31th - Ran in the evening at 5:45 p.m. or so with the sun already setting, Did 8 laps in the Blasco park and finished in 45:27. Felt Good, a bit tired from the weekend.
Wednesday January 1st, 2020 - Ran at 12:xx p.m. and again did intervals. I though that it was going to be a Good workout, but again not what I hoped, granted, it was better than last week`s workout, but the way I felt was not what I hoped for. 15 mins warmed up including 5 x 50m strides , then did 5 x 800m with 400m jog rest, splits were: 3:23,3:21,3:19,3:18,3:20. It was very even, but the effort again was higher than I would have wanted. I could play with those splits months ago and could throw a 6th one in 3:00 and felt strong. These days, each repeat is huffing and puffing, but at least I am getting the training in. 15 mins cool down to home, around 6 miles to 10k total.
Thursday January 2nd - Did 8 laps (7.2k) after work in the Blasco park, total time was 46:22.
Friday Jan 3rd - Again I decided to run on Friday and did a short run in the Blasco park, 6 lapsv(5.4k) easy in 34:33, felt pretty Good at the end.
Saturday Jan 4th - I woke up very lazy and decided to do my tempo in the evening, I thought that I finally would feel fresh in my tempo, since past tempos I would do them in the morning after having run the evening before 15-17 hours before. This time I thought that I would feel great. I ate pasta for lunch and was ready to go. Warmed up 15 mins to the Turia park and included 5 x 50m strides as always. Then I started my tempo when the sun was setting around 5:50 p.m., I crossed the first km in 4:33, a bit too fast for my liking, but I knew that I would slow down, so I decided to not look at the watch until the end. I pressed the Split button in the halfway and in the second half I felt the legs very heavy and I knew right there that I slowed down dramatically, my hips and the muscle below were tight and I could not run with a full range of motion, I battled it out and stopped the watch in 23:40 for the 5k, again frustrated. i thought that today I could run low 23 mins and feel solid. I felt like garbage. Jogged 400m and then did 2 x 200s in 46,43. That 46 really frustrated me, but I just did not forcé the last one to make up. I just accepted the outcome and the effort was there. Cooled down 15:40 easy to home. Around 10-10.5k total for the day.
Sunday Jan 5th - I went out at 11:00 a.m. to the Turia park to do my long run (15-16 hours after my last workout), I was running as last week around 6:00 per km pace once I checked splits in the Turia park and was feeling pretty Good and easy. Again after the 42 mins, I decided that I was going to run some kms at maratón effort , this time I tried 4.4k , so 1 km more than last week. I did just that and it was controllable, but I felt yesterday`s workout, I did not pay attentio though, since I rest on Mondays, I want to try something new, since I know that these progressions give me a lot of confidence, I would prefer to do them with 1 day of easy running to recover well, but I have not had any problems so far with doing them the day after my tempo. That teach you to run on tired legs I think and that can certainly affect next workouts, but anyway races is what are importants, not workouts. Anyway, did 4.4k at maratón effort ( splits were 5:18,5:13,5:14,5:16 and then 400m at the same effort to finish up the 4.4k in 23:08 or something like that). I felt Good, but could felt my quads burning and now as I am typing this (Tuesday afternoon) I am still sore in the quads. I did 2 +k easy to home easy to complete the 80 mins,, I did around 13.8k, I ran more distance than last week, in the way out and and started my progression earlier in the wayback, did around 4 mins negative Split. Very happy with this sesión and tired from the back to back "hard" sessions, as I said that teach you to run on tired legs.
6 runs for the week, solid week of training, but again dissapointed with the splits of the intervals and the tempo. Getting the trainin in though.
Yesterday I took the day off to recover and today I Will run in the evening an easy run, as I said, still tired from the weekend.
Monday December 23rd - Planned rest day.
Tuesday Dec. 24rd - I was off from work, but went there for 3 hours to get some things done, I ran in the afternoon around 5 p.m., did 8 laps in the Blasco park easy. The time was 46:11.
Wednesday Dec. 25th - I did intervals at 12:xx p.m., I waited for that late because the day before we went to the all you can eat asian buffet and I ate a lot. I warmed up 15 mins to the Turia park and included 5 x 50m strides to loosen up, in the warm up I realized that it was not going to be a Good workout,k I did not feel full at all, but the legs were not all that Sharp. I was not happy with this workout, it was slow and the effort was very high, I thought that it was because of the food, but it seems that it was not the case. I did 4 x 1000m with around 500m jog rest. Splits were: 4:20,4:17,4:14,4:16. I was very frustrated with that, but the effor was there. Cooled down 15 mins easy to home.
Thursday Dec. 26th - In the evening after work, did 8 laps in the Blasco park at an easy pace, did 46:45 for 7.2k (8 laps). Felt tired, but Good.
Friday Dec. 27th - I generally rest on Fridays for last several months since I started working, but I decided for the upcoming weeks to run 6 days per week if possible, that was the Schedule that I ran 46:xx again for the 10k, and I thought that I could get away with the 5 runs per week thing, but it seems that not ha. I ran a short 5.4k (6 laps) in the Blasco park in 35:06. A very easy short run.
Saturday Dec. 28th - At 10-11 a.m. I went to the Turia park to do my weekly tempo, I have been running mediocre in the last few workouts, so I went mentally prepared to face a bad workout. Warmed up to the Turia park 15 mins including 5 x 50m strides to loosen up, then started my 5k tempo run. Finished in 23:29, with a 8 seconds negative Split, it was a Good workout in my opinión, because I felt better in the second half and could muster a negative Split. Splits per km were 4:41, 9:27 (4:46), 14:16?, 18:50 for the 4k and mustered the last one in 4:39 to finish in 23:29. Still the effort was higher than I would have liked, but at least the stride was fluid in the second half. Did 2 x 200s after the 5k tempo in 43 and 43 seconds. Did 15 mins to cool down home. Around 10-10.5k total for the day.
Sunday Dec 29th - I went out from my home and went to the turia park and reached 42 mins in the Turia park. I wanted to do a progression long run running some kms at maratón effort (half maratón pace given my lack of endurance), so after 42-44 mins I did 3.4k at maratón effort (5:17,5:17,5:10 and then did 400m more and total time for the 3.4k was 17:54 felt Good and strong, then did the last 2 + kms easy to home. Did 80 mins total and ran around 13.5k or something like that. Felt Good and strong.
6 runs for the week and solid week of training.
Monday Dec 30th - Planned rest day.
Tuesday Dec 31th - Ran in the evening at 5:45 p.m. or so with the sun already setting, Did 8 laps in the Blasco park and finished in 45:27. Felt Good, a bit tired from the weekend.
Wednesday January 1st, 2020 - Ran at 12:xx p.m. and again did intervals. I though that it was going to be a Good workout, but again not what I hoped, granted, it was better than last week`s workout, but the way I felt was not what I hoped for. 15 mins warmed up including 5 x 50m strides , then did 5 x 800m with 400m jog rest, splits were: 3:23,3:21,3:19,3:18,3:20. It was very even, but the effort again was higher than I would have wanted. I could play with those splits months ago and could throw a 6th one in 3:00 and felt strong. These days, each repeat is huffing and puffing, but at least I am getting the training in. 15 mins cool down to home, around 6 miles to 10k total.
Thursday January 2nd - Did 8 laps (7.2k) after work in the Blasco park, total time was 46:22.
Friday Jan 3rd - Again I decided to run on Friday and did a short run in the Blasco park, 6 lapsv(5.4k) easy in 34:33, felt pretty Good at the end.
Saturday Jan 4th - I woke up very lazy and decided to do my tempo in the evening, I thought that I finally would feel fresh in my tempo, since past tempos I would do them in the morning after having run the evening before 15-17 hours before. This time I thought that I would feel great. I ate pasta for lunch and was ready to go. Warmed up 15 mins to the Turia park and included 5 x 50m strides as always. Then I started my tempo when the sun was setting around 5:50 p.m., I crossed the first km in 4:33, a bit too fast for my liking, but I knew that I would slow down, so I decided to not look at the watch until the end. I pressed the Split button in the halfway and in the second half I felt the legs very heavy and I knew right there that I slowed down dramatically, my hips and the muscle below were tight and I could not run with a full range of motion, I battled it out and stopped the watch in 23:40 for the 5k, again frustrated. i thought that today I could run low 23 mins and feel solid. I felt like garbage. Jogged 400m and then did 2 x 200s in 46,43. That 46 really frustrated me, but I just did not forcé the last one to make up. I just accepted the outcome and the effort was there. Cooled down 15:40 easy to home. Around 10-10.5k total for the day.
Sunday Jan 5th - I went out at 11:00 a.m. to the Turia park to do my long run (15-16 hours after my last workout), I was running as last week around 6:00 per km pace once I checked splits in the Turia park and was feeling pretty Good and easy. Again after the 42 mins, I decided that I was going to run some kms at maratón effort , this time I tried 4.4k , so 1 km more than last week. I did just that and it was controllable, but I felt yesterday`s workout, I did not pay attentio though, since I rest on Mondays, I want to try something new, since I know that these progressions give me a lot of confidence, I would prefer to do them with 1 day of easy running to recover well, but I have not had any problems so far with doing them the day after my tempo. That teach you to run on tired legs I think and that can certainly affect next workouts, but anyway races is what are importants, not workouts. Anyway, did 4.4k at maratón effort ( splits were 5:18,5:13,5:14,5:16 and then 400m at the same effort to finish up the 4.4k in 23:08 or something like that). I felt Good, but could felt my quads burning and now as I am typing this (Tuesday afternoon) I am still sore in the quads. I did 2 +k easy to home easy to complete the 80 mins,, I did around 13.8k, I ran more distance than last week, in the way out and and started my progression earlier in the wayback, did around 4 mins negative Split. Very happy with this sesión and tired from the back to back "hard" sessions, as I said that teach you to run on tired legs.
6 runs for the week, solid week of training, but again dissapointed with the splits of the intervals and the tempo. Getting the trainin in though.
Yesterday I took the day off to recover and today I Will run in the evening an easy run, as I said, still tired from the weekend.
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