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!
domingo, 28 de junio de 2020
martes, 23 de junio de 2020
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!
Have a great Tuesday!
lunes, 22 de junio de 2020
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!
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!
domingo, 21 de junio de 2020
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.
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.
domingo, 14 de junio de 2020
Catching up
Monday - Ran after work at 8 p.m. and did 8 laps in the Blasco park. Felt tired from the longer harder run of the day before. Did the 8 laps in 43:47. Second half in 21:16.
Tuesday - Again ran after work and did 8 laps in the Blasco park incorporating 6 strides from laps 6-8. I think that I over did on the strides since the next day felt somewhat tired. Did 42:14 for the 8 laps and the second half in 20:22. It seems that the strides brought the average down a lot.
Wednesday - After work I did a tempo run with my brother. The idea was to do it on Thursday, but I told him to do it on Wednesday, because that way I could insert more quality over the weekend. I felt Good, but I lacked the extra gear. Thus, it was slower tan in the previous weeks, but felt better. My brother improved a ton compared to his last tempo, He did 23:06 for 5 laps (4.5k). I completed 5.5 laps to complete 5 kms like the past weeks. The time for me was 24:29 or something like that. I warmed up 13 mins incorporaing 5 x 50m strides and some Dynamic stretching. After 400m I already built a gap on my brother , but he stayed very close up until the last 2 laps where the gap grew a bit more. My splits were very even, but I am not that satisfied with this. 4:21,4:27,4:25,4:25,4:26. Then sped up a bit to finish up strong, but not sprinted. Stopped the clock at 24:29. Then did 3 laps to cool down in 17:11, did around 6 miles or 10k total and was very sweated afterwards, my shirt was Wet. Heat is increasing, thus the heart rate.
Thursday - I ran after work and took the day very easy, felt really tired and almost sore from the tempo. In the second half of the run felt much better and did 44:23 for 8 laps , first half in 22:31, second half in 21:52, but I did not really push the pace at any time, just focused myself on running very easy. It was very hot that day.When I headed out to my run it felt like it was in an oven, ironically, I did not sweat too much. Felt Good at the end.
Friday - Took the day off from running, I did what I always so, walk to and fromw work. no walking in the park.
Saturday - I ran at 8:50 a.m. yesterday because I had a reunion with my homemates and a guest, She even brought a labrador dog. We ate chinese and some chips, but it finished early so I went to bed before 12 which is Good for me. Anyway, the plan for Saturday`s run was to run 65 mins and the last 20 mins at maratón effort and luckily manage my pace better tan last week. I was really happy with this workout and how the faster portion felt. I did 12 laps in the Blasco park and then did 2:01 more to complete the 65 mins. Splits per lap were: 5:46,5:38,5:27,5:27,5:27,5:22,5:25, crossed the 8 laps in 43:59, then when the watch read 45 mins, I started the faster portion, next 4 laps were: 4:50,4:45, 4:43,4:39, then ran more 2:01 at the same pace to complete 65 mins. Right where I wanted to be in the faster part and the effort easier tan I anticipated. These types of workouts is what put myself very strong and give a lot of confidence along with the tempos. I need to work on my intervals though, because the speed is lacking. Felt really solid in the faster part and had not to work as harder as last week to maintain the pace. Around 11.2 k or 7 miles for the day.
Today I got 8 hours of sleep, but decided to run in the evening with my brother, no plas in the evening, so it would be nice to get outside in the afternoon. The plan is to do 8 laps very easy, but if I feel Good I could run some more. The key these days is not to over do it since we dont know when we are going to race.
Tuesday - Again ran after work and did 8 laps in the Blasco park incorporating 6 strides from laps 6-8. I think that I over did on the strides since the next day felt somewhat tired. Did 42:14 for the 8 laps and the second half in 20:22. It seems that the strides brought the average down a lot.
Wednesday - After work I did a tempo run with my brother. The idea was to do it on Thursday, but I told him to do it on Wednesday, because that way I could insert more quality over the weekend. I felt Good, but I lacked the extra gear. Thus, it was slower tan in the previous weeks, but felt better. My brother improved a ton compared to his last tempo, He did 23:06 for 5 laps (4.5k). I completed 5.5 laps to complete 5 kms like the past weeks. The time for me was 24:29 or something like that. I warmed up 13 mins incorporaing 5 x 50m strides and some Dynamic stretching. After 400m I already built a gap on my brother , but he stayed very close up until the last 2 laps where the gap grew a bit more. My splits were very even, but I am not that satisfied with this. 4:21,4:27,4:25,4:25,4:26. Then sped up a bit to finish up strong, but not sprinted. Stopped the clock at 24:29. Then did 3 laps to cool down in 17:11, did around 6 miles or 10k total and was very sweated afterwards, my shirt was Wet. Heat is increasing, thus the heart rate.
Thursday - I ran after work and took the day very easy, felt really tired and almost sore from the tempo. In the second half of the run felt much better and did 44:23 for 8 laps , first half in 22:31, second half in 21:52, but I did not really push the pace at any time, just focused myself on running very easy. It was very hot that day.When I headed out to my run it felt like it was in an oven, ironically, I did not sweat too much. Felt Good at the end.
Friday - Took the day off from running, I did what I always so, walk to and fromw work. no walking in the park.
Saturday - I ran at 8:50 a.m. yesterday because I had a reunion with my homemates and a guest, She even brought a labrador dog. We ate chinese and some chips, but it finished early so I went to bed before 12 which is Good for me. Anyway, the plan for Saturday`s run was to run 65 mins and the last 20 mins at maratón effort and luckily manage my pace better tan last week. I was really happy with this workout and how the faster portion felt. I did 12 laps in the Blasco park and then did 2:01 more to complete the 65 mins. Splits per lap were: 5:46,5:38,5:27,5:27,5:27,5:22,5:25, crossed the 8 laps in 43:59, then when the watch read 45 mins, I started the faster portion, next 4 laps were: 4:50,4:45, 4:43,4:39, then ran more 2:01 at the same pace to complete 65 mins. Right where I wanted to be in the faster part and the effort easier tan I anticipated. These types of workouts is what put myself very strong and give a lot of confidence along with the tempos. I need to work on my intervals though, because the speed is lacking. Felt really solid in the faster part and had not to work as harder as last week to maintain the pace. Around 11.2 k or 7 miles for the day.
Today I got 8 hours of sleep, but decided to run in the evening with my brother, no plas in the evening, so it would be nice to get outside in the afternoon. The plan is to do 8 laps very easy, but if I feel Good I could run some more. The key these days is not to over do it since we dont know when we are going to race.
domingo, 7 de junio de 2020
Catching up
Saturday May 30 - At 8 p.m. as I said if I felt Good I woul throw a tempo run. Did not feel my best, but did not feel bad so I opted for the tempo. As opposed to our past tempo, that day was very warm. I did 12 mins warm up, then did some Dynamic stretching. In the second lap of my warm up I always throw 5 x 50m strides to loosen up. I could beat last weeks time for a couple of seconds, but felt way more tired and the last 500m I had to dig Deep mentally. Splits per lap were 4:18,4:27,4:19,4:25,4:24 and then 2:20s more to stop the watch at 24:19 or something like that. Honestly that is a 24:15-24:20 for the 5k.Right in that ball park. Despite improving my time from 9 days ago, I felt more tired, last time I felt somewhat fresh. However, as I have said that Saturday was hot. 12 mins warm down (2+ laps). 9+ laps total. All right day. I did that in the Blasco park of course.
Sunday May 31 - Went in the evening to the Blasco, and the plan was to do 8 laps easy. I felt so Good that after my 8 laps in 43:09, I decided to do the bigger lap that got me to the Cabanyal station and back, took me 13:28. I stopped the watch in 56:49. Around 9.3k total.
Monday June 1st - After work at 8 p.m. I felt really tired that Monday, the total opposite of previous day. I threw 6 strides from laps 6-8, but felt heavy on the strides, tired. Did the 8 laps in 42:50, the 2 laps of strides helped a ton bring the pace down ( those 2 laps were in 4:50,4:49).
Tuesday June 2 - After work again at 8 p.m. still felt tired, but managed to do 8 laps (7.2k) in 43:12. Finished feeling Good though.
Wednesday June 3rd - I did not want to run easy again, so I opted for a light fartlek workout to mix things up and accelerate my return to fitness. I would do 5-7 reps of 1 mins fast and 1 mins slow. I finally did 7 repeats. I warmed up 13 mins total incorporating 5 x 50m strides. Laps including recovery were fast, 3 laps were in 4:14, 8:32 (4:18), 12:54 (4:22). Then kept running till complete the 13 mins. Did 7 repeats and was surprised because when I was in shape I crossed the 3 laps in around 13:15, but of course, I was doing 13-14 repeats, so the doublé and feeling much better that the end. That Wednesday I was really huffing and puffing after the 3rd repeat, so in workouts is that you realice that you are out of shape.
Thursday - After work did 8 laps pretty easy to recover, I was really tired and I could only muster 44:13 for 8 laps, which was fast previous qurantine as I was always tired.
Friday - I took the off from running, but I went to the park to walk and to see my brother do his run. I did 16000 steps for the day as I go to work and come from work walking (5.5k total) everyday.
Saturday - I ran at 08:45 a.m. since in the evening we had some visitants and we have some beers and then a Kebab, I went to bed yesterday full and basically I did do the digestión at night so I woke up today ( Sunday) full and I knew that the run would not be optimal. I did 8 laps in the Blasco park and the park was so peacefully that I could let my mind wander. I did 44:42. I only look at the watch in the first lap in 5:43 and then did not look again until the end 44:42. 1 lap waking afterwards.
Sunday - Today I ran again at 08:45 a.m., as I said my stomach did not feel well, but I could take care of things pre run. However, in the run felt sluggish and did not feel Good, but luckily at the end I felt pretty Good. The plan was to run 60 mins and the last 20 mins as progression. I did this in the Blasco park and registered all the laps in my watch. I started way slower tan I wanted, but thats what I had it today. I started at 5:48 the first lap and it felt like 5:20 which was the pla, right there I knew that it was going to be a rough day. Was not so bad though. Then gradually worked my way to 5:20 laps at the 40 mins park and then started my 20 mins progression, last laps after the progressions were 5:01,5:00, the first lap I started the progression after 70 seconds of starting that lap, so I really expected that time. However the second lap was enteraly at progression effort so I was really surprised to have run that slow after " moving" my legs. Then I accelerated on purpose, of course remaining in the control zone. Next couple of laps were in 4:46 and 4:39, right where I wanted to be, the last couple of laps really helped to average the 4:50 per lap that I wanted in the portion part. I had 58:22 in the 11th lap which was the 10k, then ran basically at the same effort or a tad faster until the 60 mins mark. Felt Good at the end, but today is one of those days that I realice of the importance of Good nutrition, I think I would have done a lot better if I would have eaten my normal dinner of tuna, eggs spinach, cheese, tomatoes sándwiches. Than to eat potatoe ships, kebab and beer. I definetly feel those in my stomach. However, I could really get my run in and the effort was there. So happy about that. Around 10.3k total for the day. Did around half a lap of walking afterwards. Wore sunglasses today, I bought them yesterday, because these days the sun is hitting hard.
6 runs for the week, right where I want to be. This evening I Will go to the park to do some walking.Again watching my brother run and to look at the scenary, is not that easy to be at home all day.
Sunday May 31 - Went in the evening to the Blasco, and the plan was to do 8 laps easy. I felt so Good that after my 8 laps in 43:09, I decided to do the bigger lap that got me to the Cabanyal station and back, took me 13:28. I stopped the watch in 56:49. Around 9.3k total.
Monday June 1st - After work at 8 p.m. I felt really tired that Monday, the total opposite of previous day. I threw 6 strides from laps 6-8, but felt heavy on the strides, tired. Did the 8 laps in 42:50, the 2 laps of strides helped a ton bring the pace down ( those 2 laps were in 4:50,4:49).
Tuesday June 2 - After work again at 8 p.m. still felt tired, but managed to do 8 laps (7.2k) in 43:12. Finished feeling Good though.
Wednesday June 3rd - I did not want to run easy again, so I opted for a light fartlek workout to mix things up and accelerate my return to fitness. I would do 5-7 reps of 1 mins fast and 1 mins slow. I finally did 7 repeats. I warmed up 13 mins total incorporating 5 x 50m strides. Laps including recovery were fast, 3 laps were in 4:14, 8:32 (4:18), 12:54 (4:22). Then kept running till complete the 13 mins. Did 7 repeats and was surprised because when I was in shape I crossed the 3 laps in around 13:15, but of course, I was doing 13-14 repeats, so the doublé and feeling much better that the end. That Wednesday I was really huffing and puffing after the 3rd repeat, so in workouts is that you realice that you are out of shape.
Thursday - After work did 8 laps pretty easy to recover, I was really tired and I could only muster 44:13 for 8 laps, which was fast previous qurantine as I was always tired.
Friday - I took the off from running, but I went to the park to walk and to see my brother do his run. I did 16000 steps for the day as I go to work and come from work walking (5.5k total) everyday.
Saturday - I ran at 08:45 a.m. since in the evening we had some visitants and we have some beers and then a Kebab, I went to bed yesterday full and basically I did do the digestión at night so I woke up today ( Sunday) full and I knew that the run would not be optimal. I did 8 laps in the Blasco park and the park was so peacefully that I could let my mind wander. I did 44:42. I only look at the watch in the first lap in 5:43 and then did not look again until the end 44:42. 1 lap waking afterwards.
Sunday - Today I ran again at 08:45 a.m., as I said my stomach did not feel well, but I could take care of things pre run. However, in the run felt sluggish and did not feel Good, but luckily at the end I felt pretty Good. The plan was to run 60 mins and the last 20 mins as progression. I did this in the Blasco park and registered all the laps in my watch. I started way slower tan I wanted, but thats what I had it today. I started at 5:48 the first lap and it felt like 5:20 which was the pla, right there I knew that it was going to be a rough day. Was not so bad though. Then gradually worked my way to 5:20 laps at the 40 mins park and then started my 20 mins progression, last laps after the progressions were 5:01,5:00, the first lap I started the progression after 70 seconds of starting that lap, so I really expected that time. However the second lap was enteraly at progression effort so I was really surprised to have run that slow after " moving" my legs. Then I accelerated on purpose, of course remaining in the control zone. Next couple of laps were in 4:46 and 4:39, right where I wanted to be, the last couple of laps really helped to average the 4:50 per lap that I wanted in the portion part. I had 58:22 in the 11th lap which was the 10k, then ran basically at the same effort or a tad faster until the 60 mins mark. Felt Good at the end, but today is one of those days that I realice of the importance of Good nutrition, I think I would have done a lot better if I would have eaten my normal dinner of tuna, eggs spinach, cheese, tomatoes sándwiches. Than to eat potatoe ships, kebab and beer. I definetly feel those in my stomach. However, I could really get my run in and the effort was there. So happy about that. Around 10.3k total for the day. Did around half a lap of walking afterwards. Wore sunglasses today, I bought them yesterday, because these days the sun is hitting hard.
6 runs for the week, right where I want to be. This evening I Will go to the park to do some walking.Again watching my brother run and to look at the scenary, is not that easy to be at home all day.
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