Today I ran at 11:30 a.m. feeling good about the flu, it seems that I got over it and I am no longer getting sick, We will see. Today its a rainy day here so I took advantage of a momento that it was not raining.
I went out and did my bread and butter route keeping the pace easy, I took the Split in the turn around point, but I did not look at the watch till I got back to Guadalupe in 34:20, having crossed the halfway in 17:23, identical as Friday, but today it was much colder. Then ran the extra kilometer that I am doing lately and did the route in 42:34 feeling pretty good and easy.
I am getting used to these tempo runs since I am no longer sore the day after. Of course I felt stiff and tired, but not sore as They would hit me hard in my legs and I can barely walk. It seems that my body is learning to deal with lactic acid.
Kept the effort easy to recovery and felt pretty good.
Have a great start to the week!
lunes, 9 de abril de 2018
domingo, 8 de abril de 2018
Tempo run despite getting sick
Yesterday I took the day off, because my brother came here to visit, We spent the day walking up and down in Madrid. He left at 9:00 p.m.
Yesterday it was raining at times and the wind was hard, that rain caught up at times so last night I started getting the flu simptons, sore throal and a bit of congestion and I was sure that I ll wake up sick today.
I got up with a sore throat and with a congestion, but felt better as the morning progressed, ate breakfast and slept a bit and at 12:15 p.m. I decided to get my run in despite getting sick, the plan was to abort my planned tempo run and just run easy. The weather was sunny so no more rain today.
After running easy for 200m I was not feeling bad, so I decided to increase pace to tempo effort and do the tempo. Tried to keep the tempo under control, but got advantage of the flat terrain and controlled on the uphills. The first half came in 15:24, I honestly thought that I was running faster, but it is what it is. In the second half did the same, tried speed up when I could so that in the big hill I could run it very controlled as I was very tired by then. After the hill I just tried to maintain my effort till the end which was tough , I felt very tired by then, but the pace felt under control. In the final 200m I tried to speed up but never a sprint since this is a tempo, not a race.
Finished in 29:55. Was very surprised, thought that I could negative Split the thing, but not enough to run sub 30 mins, second half was in 14:31, which is fast. But the second half is always faster eventhough I have to run the big hill there, but I have a couple of downhills there, plus I am 100% warmed up in the second half. Then did 2 mins of cool down.
I am happy with the effort put in, felt that to run sub 29 mins it will be a very hard effort, but I ll keep doing these and see if I can progress. Next few days will be easy to recover and then stressing again.
In regards to the flu I am feeling pretty good, I dont feel congested anymore and the throat is behaving, We will see how I wake up tomorrow!!
5 runs this week, which is always the goal!
Have a great Sunday!
Yesterday it was raining at times and the wind was hard, that rain caught up at times so last night I started getting the flu simptons, sore throal and a bit of congestion and I was sure that I ll wake up sick today.
I got up with a sore throat and with a congestion, but felt better as the morning progressed, ate breakfast and slept a bit and at 12:15 p.m. I decided to get my run in despite getting sick, the plan was to abort my planned tempo run and just run easy. The weather was sunny so no more rain today.
After running easy for 200m I was not feeling bad, so I decided to increase pace to tempo effort and do the tempo. Tried to keep the tempo under control, but got advantage of the flat terrain and controlled on the uphills. The first half came in 15:24, I honestly thought that I was running faster, but it is what it is. In the second half did the same, tried speed up when I could so that in the big hill I could run it very controlled as I was very tired by then. After the hill I just tried to maintain my effort till the end which was tough , I felt very tired by then, but the pace felt under control. In the final 200m I tried to speed up but never a sprint since this is a tempo, not a race.
Finished in 29:55. Was very surprised, thought that I could negative Split the thing, but not enough to run sub 30 mins, second half was in 14:31, which is fast. But the second half is always faster eventhough I have to run the big hill there, but I have a couple of downhills there, plus I am 100% warmed up in the second half. Then did 2 mins of cool down.
I am happy with the effort put in, felt that to run sub 29 mins it will be a very hard effort, but I ll keep doing these and see if I can progress. Next few days will be easy to recover and then stressing again.
In regards to the flu I am feeling pretty good, I dont feel congested anymore and the throat is behaving, We will see how I wake up tomorrow!!
5 runs this week, which is always the goal!
Have a great Sunday!
viernes, 6 de abril de 2018
Easy Recovery Run
Yesterday I took the day off.
Today I was out at 11:00 a.m. to run easy, I only checked my watch at the halfway point and when I got back here in Guadalupe. Today I felt really good, a bit tired, but fresh and when I climb the big hill, I felt very confortable, I think this is the most confortable I have felt in that hill. I crossed the halfway in 17:23 and was back in Guadalupe in 34:12, then ran the extra 200m and the extra km. Finished the run in 42:13.
I felt very confortable as I said, and when I let myself loose, I had to hold myself back at times because I wanted to keep this run at a very easy effort.
Felt good and I feeling ready for my tempo run this weekend, not sure if it will be on Saturday or Sunday.
Have a great Friday!
Today I was out at 11:00 a.m. to run easy, I only checked my watch at the halfway point and when I got back here in Guadalupe. Today I felt really good, a bit tired, but fresh and when I climb the big hill, I felt very confortable, I think this is the most confortable I have felt in that hill. I crossed the halfway in 17:23 and was back in Guadalupe in 34:12, then ran the extra 200m and the extra km. Finished the run in 42:13.
I felt very confortable as I said, and when I let myself loose, I had to hold myself back at times because I wanted to keep this run at a very easy effort.
Felt good and I feeling ready for my tempo run this weekend, not sure if it will be on Saturday or Sunday.
Have a great Friday!
miércoles, 4 de abril de 2018
Battling with my stomach: Fartlek workout
Today I almost skip my fartlek workout, because when I started to run I experienced GI problems and at first it got better, but then again it got worse, but after the halfway point crossed in 17:42, I decided to give it a try, maybe if I swiched the mindset a bit I would forget about that, and that worked, but again I experienced problems at the end, luckily I could complete the goal workout. I ran at 10 a.m. today with the weather in 8 or so, it was somewhat cold today!
When I hit 19 mins I started to do 6 x 1 mins fast with 1 min slow, I started the first 3 repeats relaxed and ease into it, by the end of the 6th repeat I could play a sinphony with my breathing, but finished strong and fast. I had to take a break for 10-15 seconds after I did the 1 min repeat in the big hill, I was dead when I finished that repeat, but then could put myself back and run another one before doing a mini cooldown. I got back in Guadalupe in 32:42, so the back half I did it in 15:00, it seems that I am not in that bad shape. Then did 200m out and back to complete my old breand and butter route in 34:50. That was the end of the run.
I am happy that I could complete my workout. It was a simple workout, but at least I worked the anaerobic system a bit and I felt pretty good. Next couple of days will be recovery days. Probably a rest day tomorrow.
I plan to do a tempo run on Saturday on Sunday, depending How my body feels.
Have a great Wednesday!
When I hit 19 mins I started to do 6 x 1 mins fast with 1 min slow, I started the first 3 repeats relaxed and ease into it, by the end of the 6th repeat I could play a sinphony with my breathing, but finished strong and fast. I had to take a break for 10-15 seconds after I did the 1 min repeat in the big hill, I was dead when I finished that repeat, but then could put myself back and run another one before doing a mini cooldown. I got back in Guadalupe in 32:42, so the back half I did it in 15:00, it seems that I am not in that bad shape. Then did 200m out and back to complete my old breand and butter route in 34:50. That was the end of the run.
I am happy that I could complete my workout. It was a simple workout, but at least I worked the anaerobic system a bit and I felt pretty good. Next couple of days will be recovery days. Probably a rest day tomorrow.
I plan to do a tempo run on Saturday on Sunday, depending How my body feels.
Have a great Wednesday!
martes, 3 de abril de 2018
Easy run + Strides
Today I felt much better than yesterday, but a Little stiff. I went out at 10:40 a.m. and went out to do my new route (the same route but with the added km,ha). I only looked at the watch in the halfway point in 17:15, I was feeling good but tight, so I decided that in the second half I would run 5 strides. I did not measure the time of the strides, just by benches in the Street," I ll go to that bench, etc" fartlek strides so to speak. I was feeling looser and looser, but made sure that the recovery was very easy. Got to Guadalupe in 33:12, was Kind of surprised, because I thought I was going to barely run 34, it seems that I ran "fast" in the strides, did not lose form though. Did 200s out and back and crossed Guadalupe in 35:16, then went to Ciudad Universitaria and back to finish up the run in 41:22, so almost 90 secs faster than yesterday, but it was because I was more recovered and because of the strides.
Felt good and tried to keep the effort easy and in the strides to keep them under control and with good form. I dont know if I ll rest tomorrow and do a harder run on Thursday, or do the hard run tomorrow and rest on Thursday, probably will do the latter. Weather was 11 degrees.
Today I get back to classes, finally, I was very bored here in the Easter week.
Have a great week!
Felt good and tried to keep the effort easy and in the strides to keep them under control and with good form. I dont know if I ll rest tomorrow and do a harder run on Thursday, or do the hard run tomorrow and rest on Thursday, probably will do the latter. Weather was 11 degrees.
Today I get back to classes, finally, I was very bored here in the Easter week.
Have a great week!
lunes, 2 de abril de 2018
Zapping the zero
Today I ran at 10:45 a.m. or so, I thought that I was going to run faster than yesterday at the same effort but that was not the case, I felt stiff, not sore, but tight and stiff, I took it easy though, so no problem.
I checked the watch in the same spots as yesterday and today I only was faster in the first by a couple of seconds, but after that I just got slower. I did my bread and butter route, plus the extra km that I have been doing lately. I had 17:31 in the halfway and got here in 34:32, so 31 seconds slower than yesterday, then did the remaining part of the run and finish my run in 42:49, which is 37 seconds slower tan yesterday. However, the effort was always easy and I only compared my times for fun, I cant fall into that trap. From now on, I ll just only check my watch at the halfway point maybe and when I got here in Guadalupe, that will ensure that I run by effort and not try to race the watch.
Eventhough I felt stiff , I felt pretty good and pretty easy, I almost had to hold myself back at times.While I am still recovering from Saturday`s tempo, my harder workout will be on Wednesday.
If I would have to guess the distance it was around 6.7-6.8k.
Have a great start to the week!
I checked the watch in the same spots as yesterday and today I only was faster in the first by a couple of seconds, but after that I just got slower. I did my bread and butter route, plus the extra km that I have been doing lately. I had 17:31 in the halfway and got here in 34:32, so 31 seconds slower than yesterday, then did the remaining part of the run and finish my run in 42:49, which is 37 seconds slower tan yesterday. However, the effort was always easy and I only compared my times for fun, I cant fall into that trap. From now on, I ll just only check my watch at the halfway point maybe and when I got here in Guadalupe, that will ensure that I run by effort and not try to race the watch.
Eventhough I felt stiff , I felt pretty good and pretty easy, I almost had to hold myself back at times.While I am still recovering from Saturday`s tempo, my harder workout will be on Wednesday.
If I would have to guess the distance it was around 6.7-6.8k.
Have a great start to the week!
domingo, 1 de abril de 2018
Finishing the week with 6 runs
Yesterday I was ready for a harder effort since I had been running easy for the past days. I wanted to run an aerobic threshold run, which means faster tan easy pace, but not over the top. At 11:30 a.m. Thats what I did, but I think that I exceed myself, since in the first 10 mins, my legs felt with lactic acid already. I took the first 200-300 to ease back into the rythm, but I did not start easy ( at least for me). When I got to the Templo de Debod, huffing and puffing, I knew that it was not goint to be an easy tempo. Thats why you run easy on easy days, so on Hard days you can run hard right?
I focused on breathing and maintaining my effort/pace. Sincé I am not wearing a watch I did this entirely by effort. The hill hit in the head, but once I got to the top I relaxed as much as I could, but without easing the pace. I got back to Guadalupe feeling tired, but good. I think it was a good tempo. I dont know the time, but what really matters is effort that was put in. I did around 2 mins for cooldown to finish my run in around 31-32 mins (who knows?), then walked like 1k to get the blood flowing.
However, I had been running without a watch for 3 months, but its time to start tracking time again. Especially for those hard workouts to see if my time is improving given the effort. I was going to fix my timex, but its in bad condition, its 7 years old already, so I did not bought the batteries, I decided to go to Decathlon which is a sport store and bought a 10 Euros$ watch, which only record one Split. But I think that will serve me pretty well, because I am training basically by time, and if I do some distance repeats some time, I ll have to memorize the splits, no big deal. Most important thing is to run by effort and that the time refers to the effort that you are put in, not hte other way around where you put a time goal despite how your body feels.
Today at 11:30 a.m. I tested the watch and was not as tired as I thought it would be, I thought that I was going to be very sore, but I was not. However, I ran pretty easy to day to absorb yesterday`s harder effort. I checked at my watch at several points to see where I was at. First check was 13:46, which is when I get int to the tempo de Debod, 17:23 in the halfway point, where I felt easy and relaxed. Then continued running by feel and easy till I got to Guadalupe in 34:01, then did 200m out and back which was my previous route before adding the additional km. I crossed again Guadalupe in 36:03, but then went to Ciudad Unversitaria and back, which my guess was that I was running that route in 40-41 mins, today I timed that route for the first time and did 42:12. Felt pretty good and the weather was good also, around 10 Degrees.
As I said I ll continue timing my runs, but with the focus on feel instead of splits. The watch will be only a tool of training. But the Racing will remain watchless!
6 runs this week and two harder runs, I am generally running 5 times per week, but since this week was off from college, do to easter week, I have to take advantage of it, because on Tuesday We start clases again.
Have a great Sunday!
I focused on breathing and maintaining my effort/pace. Sincé I am not wearing a watch I did this entirely by effort. The hill hit in the head, but once I got to the top I relaxed as much as I could, but without easing the pace. I got back to Guadalupe feeling tired, but good. I think it was a good tempo. I dont know the time, but what really matters is effort that was put in. I did around 2 mins for cooldown to finish my run in around 31-32 mins (who knows?), then walked like 1k to get the blood flowing.
However, I had been running without a watch for 3 months, but its time to start tracking time again. Especially for those hard workouts to see if my time is improving given the effort. I was going to fix my timex, but its in bad condition, its 7 years old already, so I did not bought the batteries, I decided to go to Decathlon which is a sport store and bought a 10 Euros$ watch, which only record one Split. But I think that will serve me pretty well, because I am training basically by time, and if I do some distance repeats some time, I ll have to memorize the splits, no big deal. Most important thing is to run by effort and that the time refers to the effort that you are put in, not hte other way around where you put a time goal despite how your body feels.
Today at 11:30 a.m. I tested the watch and was not as tired as I thought it would be, I thought that I was going to be very sore, but I was not. However, I ran pretty easy to day to absorb yesterday`s harder effort. I checked at my watch at several points to see where I was at. First check was 13:46, which is when I get int to the tempo de Debod, 17:23 in the halfway point, where I felt easy and relaxed. Then continued running by feel and easy till I got to Guadalupe in 34:01, then did 200m out and back which was my previous route before adding the additional km. I crossed again Guadalupe in 36:03, but then went to Ciudad Unversitaria and back, which my guess was that I was running that route in 40-41 mins, today I timed that route for the first time and did 42:12. Felt pretty good and the weather was good also, around 10 Degrees.
As I said I ll continue timing my runs, but with the focus on feel instead of splits. The watch will be only a tool of training. But the Racing will remain watchless!
6 runs this week and two harder runs, I am generally running 5 times per week, but since this week was off from college, do to easter week, I have to take advantage of it, because on Tuesday We start clases again.
Have a great Sunday!
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