Wednesday 06/10 - After work I went to the turia park and was feeling very good from the race, the soreness has almost gone. The plan for that day was a 5k fartlek, so 5k with 1 min fast and 1 min slow. I warmed up 15 mins easy ( no strides) and then after a couple of mins I started the fartlek, fist km in 4:53, halfway in 12.34, then negative split to finish the 5k fartlek in 24:51 feeling pretty good. Then 15 mins cool down to home. Weather is improving nicely in fact the last time that was hot was on race day.
Thursday - After work ran easy in the blasco park and did 8 laps in 45:53 incorporating 6 strides to loosen up from Wednesday´s workout. Felt good.
Friday - I ran in the morning at 6 a.m. and I ran alone, lately I am running alone. Did the maximo gomez route feeling pretty good. Finished the 8.3k in 52:12.
Saturday - That morning at 7:30 a.m. I did a 6k tempo run in the harbor, I was supposed to do it with my brother, but He bailed so I had to do it alone again. I warmed up easy 17:16 to the harbor , again no strides. I just started my workout after a couple of mins walking. I only checked the first km in 4:50, huffing and puffing a bit, but I felt that I could sustain the pace, as opposed as my last tempo on the Turia park. Then did not look at the watch again, but pressed the split button in the halfway. Turned around feeling good but breathing hard, but did not felt like dying. Hang in there and finished the 6k in 29:36 with the half in 14:39. So 18 seconds positive split, but finally I could break 30 mins with a lot of margin. Next step is sub 29 mins though. 16:57 cool down to home.
Sunday - At 7:30 a.m. very dark, I went out to do my long run alone again at the port. Felt pretty good and the sun never hit hard. The weather was pretty good. I think that I averaged sub 6 mins per km, Did 2 mins negative split. 90 mins total feeling strong.
6 runs for the week and 2 workouts, though that I was going to be tired from the race, but felt pretty good.
Monday 11/10 - Planned rest
Tuesday - Tuesday was a public holiday so I ran in the morning at 08:30 a.m. when it was clear. i was going to do an interval workout, but my brother was doing a 11k run at marathon pace which on paper is 5:30 per km. I did not feel like running intervals alone, so I decided to do 10k at his pace to work on aerobic threshold. I warmed up for 18:30 to the Turia park, no strides, no nothing, only 18 mins of easy running and the goal was 10k at 54:59. First km was in 5:33 feeling easy, second was 5:35, we were slower than the goal, so I started to speed up a bit to make up the lost time, but my brother did not respond, so from then on, I ran alone until the end. 3rd km came in 5:23 (16:31), 4th km came in 5:27 (21:58), I was feeling pretty good at that point, but did not want to run alone. Halfway came in 27:23, so 5:25 for that km, then I turned around and encouraged my brother, but after the halfway I just started running less than 5:20 per km without even trying, 6th came in 32:40 (5:17), 7th came in 38:01 (5:21), felt pretty good although started to feel thirsthy, but my effort was very controlled like an almost an easy run. 8k came in 43:18, and that point I knew that I could run sub 54 mins if I just kept that pace. 9th km came in 48:36, then just tried to keep the same effort until the end, but was very thirsty. Finished the 10k in 53:51 feeling very strong and good. The weather was ok. In the second half it heated up some. My brother passed the 10k in 54:58 so he did negative split, then did another km. He is training for the Sevilla marathon, but He confesed that right now he could not sustain that pace for a marathon. 18 mins for cool down to home, I was feeling thirsty, so I wanted to get home asap. Around 15.6-15.7k for the day. Felt solid. And the workouts in the past two weeks show that I did a bad race in the ibercaja 10k, I know I can run sub 50 mins. I already sign up for the 10k Ibercaja 2022 on January, but times cannot be comparable, because you cannot compare the weather on January and on October.
Wednesday - Ran at 06:00 a.m. with my brother, did the maximo gomez route in 54:50. Was just rolling pretty easy to recover from the workout the day before. It was not too taxing, but it was not an easy runs by anymeans. 8.3k.
Thursday - Ran at 06:00 a.m. with my brother, but this time we changed routes, I went to his house and did 4 laps to the 1.6k block that they have. Total time was 51:39, so I guess it was just over 8k. Felt pretty good.
Today ( Friday) - I went out at 5:53 a.m. I did not want to run easy as the last 2 days had been pretty easy, so I went to the turia park and did 4 x 1000m instead. The weather was pretty good. Warmed up easy 15:40 to the Turia, then stopped for about 5 mins and then the 4 x 1000m with 400m jog recovery started. I felt pretty good on those, I am sure the weather helped. On the first 2 I think there was a head wind and in the last 2 a bit of a tailwing, but all in all felt good. Splits were 4:28,4:26,4:16,4:16. I d love that at least some of them would be sub 4 mins, but thats all I can give at the moment. Then did 15:04 to cool down to home. Total was around 6 miles for the day.I got home even before 7 a.m.. Nice workout and very happy with effort and execution, but not necessarily for the times.
Tomorrow I ll rest, because it will by a travel day. I am vising my father and family to Dominican Republic , I have not been there in 4 years, so its time to get back, We will be there for 2 weeks, so it should be fun, also its going to be nice to run again in the parque iberoamerica and parque mirador, both mentioned a lot of times on this blog.
We will see how it goes. Also I had been running 6 times per week since I beated Covid and I could run again on August 1, so for the last 10-11 weeks I had been running 6 times without fail. I love being consistent.
Have a great week!
