Easy run

:Yesterday I took the day off. I just feared the heat.

Today I ran at  9:30 a.m. the sun was not shining that hard and the weather was very good. I think today was the best day  that  I have run here in Madrid weather wise.

I went out to do my bread and butter route at an easy effort. Halfway point was 17:35, I felt that I was going faster tan that time. I went back in Guadalupe in 34:29, and then did the remaining part of the route finishing up the run in 42:51. Today I felt good, but felt way faster tan the actual time.

Weather was around 15 degrees with a feel  of 19 Celsius, since there was a strong wind I decided to wear my hat, and I dont regret it since I dont feel the need to take it off. wore a dry fit shirt  and felt pretty good.

I am ready for a workout, but mentally I am not motivated for it, maybe because I have been a bit stressed in college, but at least I want to keep the running going as planned. We will see if I get in a simple interval sesión.

Tomorrow I ll try to run early, since We are going to work in our final Project of the master.

Have a great Friday!

Easy run in Heat

Today I woke as usual at 7:05 a.m., but get back to sleep after eating breakfast. Woke up at 10:30 a.m., that s$%t has to end, I lost 3 hours of my time sleeping, instead of looking for a job or studying.

I went out to run at 11 a.m. and it was in 17 celcius, but the feel was 22. I did not wear my hat nor my windbreaker , I just wore the normal clothes I wore in Santo Domingo: a T shirt, shorts, sneakers and the watch.  This is the first time I let here the hat.

Today I ran easy, but the heat hit me hard, I felt tired before the halfway point, but luckily that improved in the second half, but the sun was shining hard. I will have to run earlier in the day, circa 6-7 a.m.

Did the bread and butter route in 42:33 total time. The halfway Split was 17:28, and the back Split to Guadalupe was 34:20. Yea! the same Split as past Monday and Friday. At the end I felt pretty good. However, as I said the sun was hitting hard.

Have a great Humpay!

Tempo run

I went out to do my tempo run at 12:10 p.m. or so, after applying for a couple of Jobs.  I had 3 dasy running easy so it was time to do something harder today. I warmed up 2 mins, then started running at a confortably hard pace and did the bread and butter route in 29:48. Splits were 15:19 and 14:29. I felt better in the first half, felt hard but well under control. In the second half I started to struggle, especially after the 20 min mark, but I told to myself, " Hey you have been running easy for several days , its time to run hard", so I put the hammer down and kept running hard. After I climbed the big hill, I was very tired and had to slow down for a a minute or so, before I could get back at it again.

In the final stretch I looked at the watch and it said 29:13, so I sped up a bit, not a sprint, but hard,to get under 30 mins, ran 29:48. The pace felt under control but I could feel my quads dealing with lactic acid, which is the purpose of the workout I think.

All in all happy with the effort and the result, 7 seconds faster tan last tempo. Did 2 mins for cool down to wrap up the day in 35 mins.

The weather was a bit hotter tan last time. Good workout nonetheless!

Have  a great start to the week!

Another short easy run

Yesterday I went to bed at  2 a.m.  after shopping all evening long with a female friend. I decided to run easy today. I did my route without the extra km.

Honestly, I felt that I was running faster tan the actual time, halfway was 17:37, back to Guadalupe in 35:01 and 300 more meters in 37:08. I felt tired today, but kept the effort and pace easy. Tomorrow is another day to run. Weather was pleasant.

Finished up the week with 5 runs, which was the goal.

Have a great end to this week!

Easy run

Today I went out running at 12:20 p.m., the plan was to run easy to keep the recovery going. Today I felt tired and did not feel very good, however the effort and pace were easy. Splits were 17:26 and 34:38 back here in Guadalupe, then did the remaining part of the route to finish up in 43:00. The weather was not as cool as previous days, but my stomach nor me did not feel good.

All in all, run done, I dont know if doing a harder sesión tomorrow, or wait the 3 days I have been doing, its obvious that I am not completely recovered, so I might run easy one more day, who knows!

Have a great Saturday!

Easy Recovery Run

Today I headed out to do my run at 10:40 a.m. kept the effort very easy to recovery from yesterday`s fartlek. Just looked at the watch when I got back to Guadalupe in 34:20, then completed the extra 1.2k. First Split was 17:24 and the final time was 42:33. If you look at the time from Monday you will see that the splits and the total time were pretty identical.

I felt pretty good and at times had to hold back on the downhill, the goal is to recover so that I can stress the system again in a couple of days. Weather was cold, around 7-8 degrees, it seems that here the spring has not come entirely.

Good run and felt pretty good!

Have a great Friday!

Interval workout

I rested for the last 2 days. On Tuesday I had to rest because it rained the whole rain, so I took the day off. On Wednesday I took the day off from running because, I had to be early at college for a seminar and in the evening, another seminar. I could have run very early, but I decided to take the day off as well, so that I could be totally recovered for today`s sesión. I ran today at 11:xx a.m.

I had planned for today to do after a warm up, 4 x 2 mins at a hard effort with 2 mins easy jogging in between. Before the run, I was hesitant to do it, made stories inside my head on why I had to run easy instead, but I toughed it out and after a 16 mins warm up of easy running, I started my planned sesión, I decided to start conservately and ease up into pace as the sesión went on. I crossed the halfway in 17:02.

I think that the pace was not that fast, but the effort was there, I was Smart enough to negative Split the workout, but it was harder tan I thought, After the final repeat I had to stop for a min or so to catch my breath, I was very tired at that point. After that cooled down, Crossing in Gudalupe in 31:49, so the second half was in 14:47, not bad for jogging in between repeats very easy, and the pace not being so fast. Then I decided to continue to finish my new bread and butter route and finished the route and the run in 40:22.

I feel good because I did the workout instead of what my mind was telling me, my body was very recovered today, so no need to run easy again. The next few days will be easy before another harder run, and I ll try to train that way to mix things up and to improve my fitness.  Almost 7k for the day I think!!

Having rested for 2 days means that I will have to run the remaining days of the week to accomplish the goal of 5 times per week of running.

Have a great Thursday!