Today I could not take it anymore, I needed to do some exercise. I have not done anything for the past week. After watching a video a couple of days ago of a runner I follow. I decided to take his idea and try it.
He did a maratón running inside home. Of course I was not running a maratón, but today I ran inside my home, back and forth in a 10m space back and forth. I did 21 mins. Then did push ups, 2 x 10 push ups and 2 x 6. I have to maintain that or even increase it for the next month. Yea, government Will add 2 more weeks to the luck down. Meaing that I wont be able to run outside after April 10 or something like that. Cases still increasing despite all our efforts to stay at home. I hope the peak of the sick Ness come soon and we could finally see the light at the end of the tunnel.
In the meantime, I Will have to run back and forth inside home for at least 20 mins and keep doing push ups, to not lose that much time. I Will lose fitness inevitably, but if I can minimize the impact, the better.
Hope you have a great week despite of all of this toxicity we are living in these days!
domingo, 22 de marzo de 2020
sábado, 21 de marzo de 2020
Forced break and quarentined
Last week I said that I probably would take my break sooner or later, but that break came right after my tempo run on Saturday.
Past Saturday I went in the evening with my brother at 5:00 p.m. and we did a 5k tempo run and 2 x 200s, I did not run bad, but not weel either. Finished the 5k in 23:37 with splits of 4:45,4:45, 11:51 halway, 3rd km was 4:42 or something like that, 4th km came in 4:46, and the last one in 4:37. The 2 x 200s were in 43 and 43. My brother an well, he did 24:49 with very even splits. He improved a lot in the last month comparing to where he was 2-3 months ago.
5 runs for the week, and solid week of running up until Saturday
I thought that the week is going to finish on a Good note with my long run as usual. But after my tempo run on Saturday, at night, the safety measures were already told, you cannot go out unless is to work, go to the supermarket, take the dog out, pharmacies, etc. So my break started earlier tan I thought. My intended break was going to conssit of short and easy runs, but no rest days, since that is the only thing that I do to relieve stress. However, authorites told what they gold and all runners are here inside home. In other countrys where the virus is in full mode, people can go out to run alone and with a distance of 1 meter of another person, but here the rules are clear, you cannot do anything outside, expect the things that I told previousky. So I am not running, but only because I am now allowed to do so.
I have my personal opinión about all of this, but after all you have to follow the rules, I only hope that all of this happens quickly and everyone could be back to routine.
I Will have to do something, 1 week has passed and I have not exercised, I Will have to do some strength training. Government told that was going to be 2 weeks of quarentine, but it seems that its going to be more than that.
Stay healthy!
Past Saturday I went in the evening with my brother at 5:00 p.m. and we did a 5k tempo run and 2 x 200s, I did not run bad, but not weel either. Finished the 5k in 23:37 with splits of 4:45,4:45, 11:51 halway, 3rd km was 4:42 or something like that, 4th km came in 4:46, and the last one in 4:37. The 2 x 200s were in 43 and 43. My brother an well, he did 24:49 with very even splits. He improved a lot in the last month comparing to where he was 2-3 months ago.
5 runs for the week, and solid week of running up until Saturday
I thought that the week is going to finish on a Good note with my long run as usual. But after my tempo run on Saturday, at night, the safety measures were already told, you cannot go out unless is to work, go to the supermarket, take the dog out, pharmacies, etc. So my break started earlier tan I thought. My intended break was going to conssit of short and easy runs, but no rest days, since that is the only thing that I do to relieve stress. However, authorites told what they gold and all runners are here inside home. In other countrys where the virus is in full mode, people can go out to run alone and with a distance of 1 meter of another person, but here the rules are clear, you cannot do anything outside, expect the things that I told previousky. So I am not running, but only because I am now allowed to do so.
I have my personal opinión about all of this, but after all you have to follow the rules, I only hope that all of this happens quickly and everyone could be back to routine.
I Will have to do something, 1 week has passed and I have not exercised, I Will have to do some strength training. Government told that was going to be 2 weeks of quarentine, but it seems that its going to be more than that.
Stay healthy!
sábado, 14 de marzo de 2020
Catching up again
Wednesday March 4th - I ran after work again did my intervals in the Blasco park. Its not motivating to go to the Turia park alone at night with all the traffic, but I Will have to go there eventually to do legit measured workouts. I warmed up at 7 p.m. 15 mins in the Blasco park, did some Dynamic stretching and then did 1 x 2 laps (1800m), then did 2 x 1 lap (900m per lap) and 1 x 2 mins repeats to complete around 4-4.1k worth of fast running, then did 15 mins more to warm down. Around 10k total for the day.
Splits were 7:54 (3:58, 3:56 per lap), I finished that repeat tired, but strong, my I had to turn over the legs fast to maintain pace, the goal for that one was to run sub 8 mins. Then did 2 x 1 lap in 3:49, 3:47, and then 1 x 2 mins fast by effort. I wanted to run faster in the 1 lap repeats, but I was already tired. Satisfied with the workout.
Thursday - After work again, did 8 laps (7.2k) easy peacy, total time was 45:11?, I dont remember the seconds right now. The effort was easy though, just a recover run.
Friday - I took the the day off.
Saturday - In the morning around 8:45 a.m. I went out to the Turia park running easy to warm up, warmed up 15:30 or so, including 5 x 50m strides to loosen up, then did some Dynamic stretching and did 5k tempo and 2 x 200m. I again started the tempo slower tan I would have liked, but at the end found my pace. Did 23:40 for the 5k and 42 and 43 seconds for the 2 x 200m, so it was a decent workout. Did a huge negative Split as last week, not as big, but significantly faster. Splits per km were 4:48, 4:51, 2:22 (500m), halfway in 12:03, then 500m back in 2:20, then did 4:40 and 4:36 for the last 2 kms. The wind was not as bad as previous week. Maybe I am getting old and start all my workouts as a turtle. After the 200s, did 15:30 for cool down home. Around 10-10.5k total for the day.
Sunday - I ran with my brother in the afternoon around 4:30 p.m., the plan for me was to do my long run of 90 mins with the last 6k at maratón effort as I am doing lately. He was doing a 10k tempo and his goal time was to run 52 mins or so, so I told him that let me go out 3 mins before him, so that He would catch me with my 6k to go and I could follow him in the last 6k of his tempo run and encourage him. The timing was very Good, but he was running faster than I anticipated, so He passed me just before I had 6k to go. And He made me ran faster than my normal maratón effort, He even surprised himself. I felt more confortable because I was running with someome, I always train a lone, so running with someone makes the run feel way easier, thats maybe why at races I feel "easy" compared to the same pace in training. Anyway I did the 10k in the Turia park in around 54:xx. Splits for the 10k were: 5:56, 5:59, 6:01, 5:51, my maratón effort segment started, 5:05, 5:08,5:05, 5:01,5:03,5:05. I passed my brother with 2k to go and I was encouraged him, I built a 20-30m gap, but in the end He bridged that gap, I was encouraging him the last 2k and supporting him. I was feeling pretty Good then, wow! I was surprised with how Good I felt. ,He finished the 10k in 51:22, that given his current shape is excellent. He made me run faster than my normal maratón effort. After that we cooled down together, and I did those 3k at around 18:xx something. Around 15.5k in 90:20. Felt strong and Good.
6 runs for the week and 3 solid workouts, I am feeling in really Good shape.
Monday - I started experienced some sin splints in my left leg, but I could run no problema, but that was a Little of a concern. I ran after work at 7 p.m. and did 8 laps in 44:25. Way faster than I am running lately, it seems that the run the day before loose my legs. Felt Good albeit a bit tired at the beginning.
Tuesday - Again, I ran after work at 7:00 p.m. and did 9 laps today, with laps 6-8 running 6 strides to loosen up the legs. Still feeling the sin splints, but once I warm up it went away so its Good. Finished the 8.1k in 50:00, crossing the 8 laps in 44:20. Felt Good. Weather was Good, I had weeks without wearing my windbreaker, because the cold is not so low that I need that, that makes me hot after a couple of laps, I dont know why people still coats, etc when they exercise.
Wednesday - Again I did not feel like going to the Turia park, so I did my intervals once again in the Blasco park, but this time I decided to do a fartlek workout , 1 min fast and 1 min slow. I did 14 x 1 mins fast , so 27:00 worth of fartlek, warmed up 15 mins to warm up and 3 laps (5:56, 5:41, 5:39) to cool down. The first 3 fast repeats felt unconfortable, but after that felt pretty Good and fast. That short workout was necessary since I think that i am strong, but I am slow, I dont have that explosiveness that I had when I was 20 years old. Overall, a Good light workout. I think that is the first time that I do 14 x 1 mins, last time I did 13 x 1 mins, this time did 1 additional repeat and felt better at the end. Overall pace per lap was 4:29, since I did 6 laps worth of fartlek in 26:56, that is 4:29 per lap, which is 4:59 per km, including the recoveries, so no that bad. Good workout.
Thursday - I ran after work again and did 8 laps very easy to recover. The sin splints is gone, that workout the day before cleared it. I did 7.2k in 45:35. It felt much faster though, but I felt Good and it was a cool day. I did not wear my windbreaker though.
Friday March 13 - Was my rest day of running. Maybe I Will make Friday my rest days.
Another thing I wanted to comment is about the Corona Virus, each passing day is worse and worse here in Spain, and a lot of people are working from home, Fallas has been suspended, bars and public places are closed. All races are cancelled, even the ones that my brother and I were going to race in this month and in April, so not sure what I am training for right now. Maybe I should take my break now and ramp up my training again when the government allow all the events resume their thing. Heck, I am not sure if I Will be able to run in the next few weeks, so far I ran train normally, but if we adopt what italy has adopted about every person that go out off home has to pay a fee or justify were they going, only going to work, super markets and drug stores are allowd in Italy. I dont want to live like that, but if the cases of corona virus keep increasing here in Spain those policies Will be adopted as well.
Maybe from next week on, I Will work from home, but I am not sure just yet. We Will see what happens in the next few days, I hope all of this improve and the cases decrease.
This afternoon I plan to run my normal tempo run and a couple of 200s just to keep the blood flowing and to keep the fitness going, but since there are not races in the radar at the moment, I Will have to decide if I take my break now or keep training normally. I think the former option is the best one honestly.
Splits were 7:54 (3:58, 3:56 per lap), I finished that repeat tired, but strong, my I had to turn over the legs fast to maintain pace, the goal for that one was to run sub 8 mins. Then did 2 x 1 lap in 3:49, 3:47, and then 1 x 2 mins fast by effort. I wanted to run faster in the 1 lap repeats, but I was already tired. Satisfied with the workout.
Thursday - After work again, did 8 laps (7.2k) easy peacy, total time was 45:11?, I dont remember the seconds right now. The effort was easy though, just a recover run.
Friday - I took the the day off.
Saturday - In the morning around 8:45 a.m. I went out to the Turia park running easy to warm up, warmed up 15:30 or so, including 5 x 50m strides to loosen up, then did some Dynamic stretching and did 5k tempo and 2 x 200m. I again started the tempo slower tan I would have liked, but at the end found my pace. Did 23:40 for the 5k and 42 and 43 seconds for the 2 x 200m, so it was a decent workout. Did a huge negative Split as last week, not as big, but significantly faster. Splits per km were 4:48, 4:51, 2:22 (500m), halfway in 12:03, then 500m back in 2:20, then did 4:40 and 4:36 for the last 2 kms. The wind was not as bad as previous week. Maybe I am getting old and start all my workouts as a turtle. After the 200s, did 15:30 for cool down home. Around 10-10.5k total for the day.
Sunday - I ran with my brother in the afternoon around 4:30 p.m., the plan for me was to do my long run of 90 mins with the last 6k at maratón effort as I am doing lately. He was doing a 10k tempo and his goal time was to run 52 mins or so, so I told him that let me go out 3 mins before him, so that He would catch me with my 6k to go and I could follow him in the last 6k of his tempo run and encourage him. The timing was very Good, but he was running faster than I anticipated, so He passed me just before I had 6k to go. And He made me ran faster than my normal maratón effort, He even surprised himself. I felt more confortable because I was running with someome, I always train a lone, so running with someone makes the run feel way easier, thats maybe why at races I feel "easy" compared to the same pace in training. Anyway I did the 10k in the Turia park in around 54:xx. Splits for the 10k were: 5:56, 5:59, 6:01, 5:51, my maratón effort segment started, 5:05, 5:08,5:05, 5:01,5:03,5:05. I passed my brother with 2k to go and I was encouraged him, I built a 20-30m gap, but in the end He bridged that gap, I was encouraging him the last 2k and supporting him. I was feeling pretty Good then, wow! I was surprised with how Good I felt. ,He finished the 10k in 51:22, that given his current shape is excellent. He made me run faster than my normal maratón effort. After that we cooled down together, and I did those 3k at around 18:xx something. Around 15.5k in 90:20. Felt strong and Good.
6 runs for the week and 3 solid workouts, I am feeling in really Good shape.
Monday - I started experienced some sin splints in my left leg, but I could run no problema, but that was a Little of a concern. I ran after work at 7 p.m. and did 8 laps in 44:25. Way faster than I am running lately, it seems that the run the day before loose my legs. Felt Good albeit a bit tired at the beginning.
Tuesday - Again, I ran after work at 7:00 p.m. and did 9 laps today, with laps 6-8 running 6 strides to loosen up the legs. Still feeling the sin splints, but once I warm up it went away so its Good. Finished the 8.1k in 50:00, crossing the 8 laps in 44:20. Felt Good. Weather was Good, I had weeks without wearing my windbreaker, because the cold is not so low that I need that, that makes me hot after a couple of laps, I dont know why people still coats, etc when they exercise.
Wednesday - Again I did not feel like going to the Turia park, so I did my intervals once again in the Blasco park, but this time I decided to do a fartlek workout , 1 min fast and 1 min slow. I did 14 x 1 mins fast , so 27:00 worth of fartlek, warmed up 15 mins to warm up and 3 laps (5:56, 5:41, 5:39) to cool down. The first 3 fast repeats felt unconfortable, but after that felt pretty Good and fast. That short workout was necessary since I think that i am strong, but I am slow, I dont have that explosiveness that I had when I was 20 years old. Overall, a Good light workout. I think that is the first time that I do 14 x 1 mins, last time I did 13 x 1 mins, this time did 1 additional repeat and felt better at the end. Overall pace per lap was 4:29, since I did 6 laps worth of fartlek in 26:56, that is 4:29 per lap, which is 4:59 per km, including the recoveries, so no that bad. Good workout.
Thursday - I ran after work again and did 8 laps very easy to recover. The sin splints is gone, that workout the day before cleared it. I did 7.2k in 45:35. It felt much faster though, but I felt Good and it was a cool day. I did not wear my windbreaker though.
Friday March 13 - Was my rest day of running. Maybe I Will make Friday my rest days.
Another thing I wanted to comment is about the Corona Virus, each passing day is worse and worse here in Spain, and a lot of people are working from home, Fallas has been suspended, bars and public places are closed. All races are cancelled, even the ones that my brother and I were going to race in this month and in April, so not sure what I am training for right now. Maybe I should take my break now and ramp up my training again when the government allow all the events resume their thing. Heck, I am not sure if I Will be able to run in the next few weeks, so far I ran train normally, but if we adopt what italy has adopted about every person that go out off home has to pay a fee or justify were they going, only going to work, super markets and drug stores are allowd in Italy. I dont want to live like that, but if the cases of corona virus keep increasing here in Spain those policies Will be adopted as well.
Maybe from next week on, I Will work from home, but I am not sure just yet. We Will see what happens in the next few days, I hope all of this improve and the cases decrease.
This afternoon I plan to run my normal tempo run and a couple of 200s just to keep the blood flowing and to keep the fitness going, but since there are not races in the radar at the moment, I Will have to decide if I take my break now or keep training normally. I think the former option is the best one honestly.
martes, 3 de marzo de 2020
Catching up
Saturday - In the afternoon, I headed out to the Turia park to do my tempo run around 4:30 p.m. I warmed up 15 mins as usual including 5 strides. To be honest I was not motivated for this workout. Having raced 2 weeks in a row, I got used to run easy on Saturdays morning and race on Sunday morning, but my normal structure is to run hard on both days Saturdays and Sundays.
There was a strong wind and I think that was the reason that the first half of the tempo was slower tan my 15k race pace I ran 2 weeks ago. First km was 4:54, I was very surprised, then the second km was 4:55, I cursed, because I kind of thought that I was running faster in the second km. Then things started to get better, next 500m were in 2:23 to cross the half in 12:13, I would be happy to maintain the same pace through the second half since it seems that I was not having it today, I was not feeling tired though, just the pace was slow. Then as I just turned around, it seems that the wind was on my bacj and I started to run faster and faster, next 500m were in 2:19, 4th came in 4:36 to cross the 4k in 19:10 or something like that and I could muster the last one in 4:32 without pushing a lot and the legs felt fresh, no lactic acid accumulation it was a night, day difference. Finished the 5k in 23:41 with a negative Split of 45 seconds. Second half was in 11:28. The fitness is there, but it seems that the wind affected me. Ironically I felt better in the second half tan the first despite it was way faster. After the 5k tempo I did 2 x 200s in 43 and 41. Then jogged 16 mins to home for my cool down. Around 10k or a bit more for the day. Felt Good.
Sunday -I moved the run to early afternoon, I headed out at 4 p.m. to the Turia park. The plan was to run 90 mins with the 6k at maratón effort, like I have been doing on the last weeks (non Racing weeks). I went out at a Good clip from the beginning and I felt Good. I started to track Split there in the Turia park and they were 6:00,6:02,5:59,6:00, then the 6k at maratón effort started, 5:25, 5:15, 5:09, 5:08,5:02, 5:10. In the prior km before the last, I mustered a 5:02, after that I decided to back off, because I did not want to turn this into a tempo run. Did those 10k in around 55:40s or something like that. Then did 17:50 or 3k home. Finished in 90:20. Felt Good, but my mouth was dry and thirsty, it was not the same weather was the last times I did it, its getting hotter, but this is a Good preparation for the summer. Those progression long runs transform you in an aerobic machine.
6 runs for the week, a solid week of training.
Monday - I normally rest on Mondays, in fact I dont remember the last time that I ran on Monday, but I was motivated and did not want to spend my rest day in my cellphone doing nothing, so after work I headed to the Blasco park and the plan was to run 8 easy laps and I thought that I would be very tired, first lap felt tired, but then felt great. Did 44:54 for the 8 laps, which is 7.2k. I ran faster tan I thought given that in the last few months, I am running 45 mins for 8 laps at an easy pace. Good easy run on tired legs.
Tuesday - Today again after work at 7:00 p.m. I headed out to the Blasco park and I did 9 laps in the Blasco park, from laps 6-8, incorporated 6 strides. I have not watched the splits just yet, and it does not matter either. I finished the 9 laps (8.1k) in 50:09, a bit slower tan last week, but I was much more tired. Felt Good at the end though, but a bit tired.
Tomorrow I have planned to do some intervals, maybe I Will do them again in the Blasco park.
There was a strong wind and I think that was the reason that the first half of the tempo was slower tan my 15k race pace I ran 2 weeks ago. First km was 4:54, I was very surprised, then the second km was 4:55, I cursed, because I kind of thought that I was running faster in the second km. Then things started to get better, next 500m were in 2:23 to cross the half in 12:13, I would be happy to maintain the same pace through the second half since it seems that I was not having it today, I was not feeling tired though, just the pace was slow. Then as I just turned around, it seems that the wind was on my bacj and I started to run faster and faster, next 500m were in 2:19, 4th came in 4:36 to cross the 4k in 19:10 or something like that and I could muster the last one in 4:32 without pushing a lot and the legs felt fresh, no lactic acid accumulation it was a night, day difference. Finished the 5k in 23:41 with a negative Split of 45 seconds. Second half was in 11:28. The fitness is there, but it seems that the wind affected me. Ironically I felt better in the second half tan the first despite it was way faster. After the 5k tempo I did 2 x 200s in 43 and 41. Then jogged 16 mins to home for my cool down. Around 10k or a bit more for the day. Felt Good.
Sunday -I moved the run to early afternoon, I headed out at 4 p.m. to the Turia park. The plan was to run 90 mins with the 6k at maratón effort, like I have been doing on the last weeks (non Racing weeks). I went out at a Good clip from the beginning and I felt Good. I started to track Split there in the Turia park and they were 6:00,6:02,5:59,6:00, then the 6k at maratón effort started, 5:25, 5:15, 5:09, 5:08,5:02, 5:10. In the prior km before the last, I mustered a 5:02, after that I decided to back off, because I did not want to turn this into a tempo run. Did those 10k in around 55:40s or something like that. Then did 17:50 or 3k home. Finished in 90:20. Felt Good, but my mouth was dry and thirsty, it was not the same weather was the last times I did it, its getting hotter, but this is a Good preparation for the summer. Those progression long runs transform you in an aerobic machine.
6 runs for the week, a solid week of training.
Monday - I normally rest on Mondays, in fact I dont remember the last time that I ran on Monday, but I was motivated and did not want to spend my rest day in my cellphone doing nothing, so after work I headed to the Blasco park and the plan was to run 8 easy laps and I thought that I would be very tired, first lap felt tired, but then felt great. Did 44:54 for the 8 laps, which is 7.2k. I ran faster tan I thought given that in the last few months, I am running 45 mins for 8 laps at an easy pace. Good easy run on tired legs.
Tuesday - Today again after work at 7:00 p.m. I headed out to the Blasco park and I did 9 laps in the Blasco park, from laps 6-8, incorporated 6 strides. I have not watched the splits just yet, and it does not matter either. I finished the 9 laps (8.1k) in 50:09, a bit slower tan last week, but I was much more tired. Felt Good at the end though, but a bit tired.
Tomorrow I have planned to do some intervals, maybe I Will do them again in the Blasco park.
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