Catching up

Did not run during the week except on Monday and I posted that run. The reason for not running was either rain or job commitments, of course I left the run till the evening and that was the reason job got in the way, so not a valid excuse.

Yesterday (Saturday) I headed out at 8:00 a.m. to the conservatory after a long afternoon and evening on Friday due to being the party where I work, I drank around 9 beers and I was surprised that I felt that great in the same night, and in Saturday morning, I would take anytime. I got to the conservatory in 7:30 feeling good and then did 5 laps in 6:11,6:05,6:04,5:55,5:47, and back home in 6:19 to finish up the 7.5k in 44:24. Felt good and happy to have run feeling well and strong.

On Sunday (today) I headed to the conservatory at 7:30 a.m. with my father again, drank 3 beers yesterday night and I felt great in today`s run. It seems that the beer is helping my running, ha. This time I got to the conservatory in 7:46, and then did 5 laps on my own due to my father slipping back as soon as We entered the conservatory, 5 laps came in 6:24,6:14,6:09,6:04,5:41. Then waited for him running and ran around 500m more before getting out the conservatory. Then when I had around 400s to go I decided to kick and finish strong, finished the 7.5k in 45:21, then jogged back to finish up with my father, He finished in around 49 mins, He said He felt tired. Last 1.2k for me were in 6:31. The weather was ok and I felt generally good. As I type this I feel a little tired. I hope that my consistency improve because although I have not lost apparent fitness I am not improving either and I have noticed ( without weighing myself) that I have getting fat, because of the mirror, I ll start to eat better again, and Iam pigging out too much lately.

All in all, happy to be back at it! I have to set some goals for next year and get back to the racing scene! Have a great Sunday! 3 runs this week!

Zapping the zero after drinking

Today We had a lunch at work and basically after that it was drinking and chatting till go time 5:30 p.m., I drank more than I should, but fairly moderated, I think that is the key for me. I wanted to get my run in, and that is what I did when I got home I relaxed for a bit. At 7:10 p.m. I went out to the cojnservatory feeling good in 7:46, then did 5 laps in 6:09,6:07,6:01,5:55,5:52 and back home to finish up in 45:12 for 7.5k. Felt pretty good and the alcohol did not affect me at all, I think that if you drink very moderated, then alcohol is not really a problem, but when you cross that threshold ( a lot of people cant control themselves), then the problems come.

I felt pretty good and felt very strong. This is the first time that I run after consuming alcohol in the same day. It was not that bad, but of course, I stopped drinking way before 4 p.m., so I think that played a roll.

Have a great rest of the week!

Another easy run

Today I went out running with my father at 7:30 a.m. We went out to the conservatory once again, but this time I was tired, I was huffing and puffing early, We managed to do 5 laps though. Got there in 7:59, then did 5 laps in 6:31,6:17,6:04, then I tried to do a fast km, but 400s in I just ran easy again, I was too tired and I seem to have lost some fitness in that 11 day break, that lap came in 5:33, then the last one in 6:14, then back home to finish  in 46:03 for 7.5k. My father was a bit back.

The weather was very good, and I felt pretty good at the end, I need to recover my consistency and throw some workouts so that I can get back to racing next year after this year of pretty much no racing.

Have a great Sunday!

Getting back to the running scene

It has been a long time since I had my last run in, it was not planned though. The last time I ran was the day that I did 3 x 1000s and days after I was in bed sick with fevers and strong body pain. I dont run sick anymore, it just does not worth it anymore. I kind of recovered on Monday and this week at work its been crazy  and I have been leaving work at 8 p.m., no motivation to run at that hour when you are starving, no excuses I know, but sometimes in life our hobbies have to take a back seat for a while. I think that the break finished and I was back in the running scene today.

I woke up early today to run with my father before leaving to  work, my spanish friend joined there in the park. We went out at 7:30 a.m. or so to the park and I just did not look at the watch till the end, I went out to do 5.5k (3 laps in the park), but I was feeling good and decided to do 7.5k my normal run.

We did 5 laps there with laps between in 6:24-6:14. The conversation was good and the run passed by very quickly, I felt that I did not lose any fitness in these 11 days off. Of course I did , but not much. We did 46:46 for 7.5k. I felt really good afterwards and went to work feeling relaxed and strong. Maybe I should shift my running to the morning on weekdays, but that would mean to wake up a lot earlier, I think it worth it. We will see, I am losing a lot of runs, because of late hours at work.

Looking forward to my run tomorrow morning!

Have a great evening!

More Catching up

Thursday - Easy run in the conservatory, 7.5k in 46:22. Felt good, but kept the effort easy. This time I ran alone.

Friday - Rest.

Saturday - unplanned rest, left the run for the evening and life got in the way and I could not run.

Sunday -  I ran in the morning with my father at 7:30 a.m., and We ran into a light down pour and the weather was good also. Total time for 7.5k in 48:25, felt good and easy today. 4 runs that week! I wanted to do 5 runs, but as I said on Saturday life got in the way.

Monday  -  I had planned to do 3 x 1000m in the conservatory with paused rest in between, I warmed up 2.2k easy (1 lap in the park) and then I started the 1 lap repeats, splits were 4:22,4:25,4:22, I got tired a lot and I thought that it was going to be easy with the 3 mins walking in between repeats, I think that way is harder, ouch, that owrkouts really hard and I had a sinphony with my breathing. At least the splits were consistent, after the workout I did around 2 more miles at an easy pace, feeling good by the last couple of laps.

Today I did not run, because I think I am getting the flu, I am caughing a bit, We will see how I wake up tomorrow. Tomorrow if I run, it will be an easy run before doing 400s repeats on Thursday. So yeah! I think its time to throw some intervals, my anaerobic conditiong is very bad, I was breathing very hard at 4:20 /km pace. nad that was almost my 10k pace years ago. A lot of work to do! Total distance was 7.5k in yesterday`s run.


Have a great night!

Catching up

Monday I ran after work with my friend Adelino, We did 6 laps in the conservatory for 7.5k total. splits were 6:23,6:17,6:15,6:10,6:05,4:18. In the last one, I thought that i was going faster, but I felt good. No sore legs the next day so I must be improving. 45:20 for 7.5k.

Tuesday was a rest day.

Today after work again, I met Adelino in the park but He was doing 5 x 1 lap (1000m), He did 3:40--3:50 for all of them, He is a beast.

I got to the conservatory in 6:33, then I had planned to do 3 laps sub 15 mins and see what kind of effort I had to put in to do it, I decided not to look at the watch till the end, I felt good, tired, but under control. Splits for those 3 laps were 4:56,4:53,4:53, spot on!!, then did 2 more easy laps in 6:16 and 6:19 those laps felt like walking. Then 90 more secs to complete the 7.5k in 43:30.

I think I am in shape to run sub 24:15 for 5k, not what I hope, but of course much better than the 25:50s that I have been running in my last few races. The key for me is to trow some quality on a regular basis to get confortable running at those paces, I need to be more structured, but given the work load, I am running as I feel, but I make sure to run some quality during the week eventhough the mileage is very low.

Have a great Humpday!

Morning Easy run with my father

Today I woke up at 6:40 a.m. and headed out with my father at 7:30 a.m. with my father to the conservatory, with a good weather.

I was feeling good but decided to take it easy today, We ran together the whole run talking  and I took splits but never looked at them till the end, thought We were slower than We actually were.

Splits were 7:47 to get there, then 5 laps in 6:27 6:23, ,6:19,6:12,6:06 and back home to finish up the 7.5k in 46:42.

Effort is the most important thing here and We both ran easy.

5 runs to finish this week and glad that I could run consistently again given all the work lately!

Tomorrow I want to run in the morning, We will see if I can really make it!

Have a great weekend!