Catching up

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

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

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

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

Friday -  Planned day off as usual

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

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

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

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

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

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

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

Friday - 04/09 -  Planned day off.

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

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

Tomorrow a progression long run of 80-90 mins.