Longest run in a while

I rested yesterday, because I managed the time irroneously, but luckily I had run 5 times the past week, but I really wanted to run a 6th day. Oh well!

Given that I ran easy on Saturday and Rested yesterday I wanted to do a longer run today, I wanted to do 1 hour of running which is a long run for me, because I have not run that long in 1+ years. So that was the plan, to run at my normal pace and add 17+ mins to my run.

I headed out at an easy pace wearing my windbreaker and my hat, yes! the temperatura went down again, I ran today in 7 degrees Celsius with a lot of wind at the beginning. My hands were very cold in the first 8 mins.

I crossed the halfway of my basic route in 17:33, I thought that I was going faster because I felt fresh, but I felt really good, then I felt better and better and increased the pace a bit. Got back to Guadalupe in 34:38, then did the extra km to cross my what had been my longest route here in Spain in 42:59, then I turned around and started the route as if I had started to run again. Was going to run 8:30 and 8:30 back to complete the hour. However, I decided to run until the intersection ( when I came back from my sicknesss and I was doing 20 mins runs, this was the route I did today, for my final 20 mins), which I ran it in 10:08, much faster tan the 10:30s that I run it the first time when i am running the normal route,then turned around and  I was feeling pretty good and loose, so I decided to push a bit the big uphill ( this is the first time that I run that hill twice in a single run) and carried that momentum to the finish. My final time was 62:57 and I felt pretty good. I could have gone longer, but the joints maybe were not ready for it just yet. The back half of the last 20 mins was in 9:50, so the route that I did when I was sick I did it today in 19:58.

I think the weather helped a ton, because I felt really good and strong. The mind was strong. I ll try to ramp up Little by Little so in a month or so, I am doing my normal route twice in a single run.

Have a great start to the week!

I forgot to mention that yesterday I break my PR in eating pizza, I ate 10 slices, but I felt bad afterwards, but that helped maybe here with the carbs, ha. I have another birthday to attend today, but I ll cut that to 4-5 slices, no need to eat that much. I just did that yesterday to break my PR, which was 8 slices from around 2006.

Recovery run

Today I headed out to do my run at 12:05 p.m., the weather was very good today so I had no problems in doing that run in that weather, 14 degrees.

I felt pretty good today, tired but good, I had to hold myself a lot because I wanted to run faster, maybe I should have run faster yesterday or do more repeats. Oh well! anyway, I kept the pace real easy and had the discipline to hold myself back.

I did my normal route, halfway in 17:36 and back to Guadalupe in 34:50, barely moving the legs. Then I did the extra distance to complete my route. Finished the run in 43:09 feeling strong and good.

It was a good decisión to run easy, because although I did not notice at the time, my system was tired and probably if I would sped up I would have delay the recovery, so  a couple of more days of recovery and then stress again.

Good day for running!

Dirt Track Workout

Yesterday I watched the latest Avenger Movie and I ate a giant pop corn, it was a good movie but the pop corns mde me go to the bathroom more tan necessary if you know what I mean, ha! It was a good movie.

Today I had planned an interval workout, and I wanted to do it in the track that is close to the residence I am staying in. Its a dirt track and I thought that it was 400m in length ( when I was doing the reps realized that it wasnot).

I warmed up 16 mins easy and include some 30-40m accelerations in the same track. Started the run feeling tired, but once I warmed up felt really good. Too many easy runs cant leave me tired, right?

After the 16 mins that I completed in the track, the fun stuff began, I wanted to do 6 x 400m repeats with around 200m recovery. However after the first repeat in 79 seconds I had to adjust the workout and add one more rep.

I dont know the exact distance but the pace was fast and I kept good form, the splits were very consistent as well. I recovered half a lap. Splits for 7 repeats were 79,80,78,76,76,77,75. Felt good and under control, I almost skip the last one, but got it done and relaxed myself as much as I could on that one, and it turn out to be the fastest. I memorized all the splits as my watch only track one Split.

After the workout was complete, I cooled down for 16 mins there in the track, I ran more tan 50 mins I think today. Felt pretty good and the weather was sunny but great, around 18 Celsius, good running weather.

A couple of easy days to recover before stressing again!!

Have a great Friday!

PST. Here is a photo of me in the movies yesterday!, yeah I eat a lot!

Another solid easy run

Today when I was going down the elevator to do my run, I saw a dominican girl who is in my college, but not in my master. She was going to run outside and We decided to run together. From the get go, She set a pace faster tan my normal easy pace, but it was confortable for me nontheless. I was kind of surprised because She is in great shape, She got to almost the Debod temple, around the 13 mins mark, and she decided to stop, but to run 13 mins non stop without running since last year for a non runner basically its a good start point, I encouraged her to keep running and to run together sometimes.

I kept going and did my normal route, crossed the half in 17:08 and I felt confortable, kept the same effort till the end and crossed Guadalupe in 34:03 feeling pretty good, then did the remaining 8 mins of my normal route, finished the run in the exact same time as yesterday , which is 42:15, it seems that I am a robot.

The weather was in around 17 degrees, which was nice. Felt good and tomorrow I want to go to the track close to here, my body is asking for something harder, lets see if I can do some 400s tomorrow.
Need to keep those hard workouts going so that I dont lose a lot of fitness, just running easy everyday.

Have a great Thursday!

Great easy run

Yesterday I took the day off, but dont know why, maybe I feared the heat.

Today that was not going to happen, in fact today was one of the best runs that I have run here, not in terms of time, but in terms of how I felt.

I went out at an easy effort, no need to run that easy, but I want to do a workout tomorrow or Friday, so better to take things easy. I ran at 10:50 a.m. or so did my bread and butter route, halfway in 17:18 and back to Guadalupe in 34:11, and finished the run in 42:15. I felt really good and I had to hold myself back at times. I only looked at the watch when I got back to Guadalupe in 34:11. The weather says its 20 degrees and real feel 26 celcius. However, I dont know if I am getting used to it, but I felt pretty good today. I have been negelcting workouts because I have not feeling pretty good lately due to the heat, but I think its time to start again.

Good run and happy humpday!!

Evening run

Today since I did not have clases, I  ran at 5:50 p.m.  with the weather in 21 or 22 Celsius, that is hot given what We were used in the last 5 months. I felt very heavy and fat when I go out and felt very tight, but I was running at my normal easy pace. I crossed the halfway in 17:20, and started to feel better in the second half. Came here in Guadalupe in 34:15, then when I crossed again Guadalupe in 36:15, I decided to push the pace a bit for last "km", I am not sure if there is  a full km, but its close. Came in 5:15 for the last km, pushing the pace but never sprinting, finished feeling very fresh, but to be honest I thought that I had done 4:xx, not 5:15. However it is what it is. Felt pretty good at the end and finished the route in 41:30.


Have a great start to the week!

Finishing up a bad week

Yesterday I did not run because I did not run at dawn, and was too tired at night to run. Felt guilty for that. Was doing the final Project with my group yesterday and I could not run at my normal time whihc is late morning. However that will have to change soon.

Today I ran at 10:20 a.m., just one hour after eating breakfast and I felt awful basically the whole run. The best of this run was to see the Madrid maratón runners  on course. Saw several runners running a good pace and was encouraging. Stopped to cheer them at 25 mins. then after 2-3 mins cheering I continued with my run. Halfway in 17:58, back in Guadalupe in 35:59 and finished the run in 38:07. Kept the effort very easy  and I just felt bad today, cant eat like that before running and I am eating a lot lately. Weather was great, no hat, no windbreaker, just t shirt, shorts and watch. Very good weather.

4 runs this week, wanted 5 runs, but its what it is, ll try to squeeze 6 runs next week to level it out!!

Have a great Sunday!