Morning recovery run

Hoy me levante a las 5:15 a.m., y Dan y yo nos fuimos a correr a las 5:40.a.m. , as I did a Repetition workout yesterday, I wanted to take it easy this morning, We went out at a very easy pace, reached the 5.5k of de mirador and turned back, on the way back We sped up a bit, but when I saw the final time for my 11k run, I was kind of surprised, I finished in 66:56 for 11k, which is pretty slow, I thought that I was going to do 63-64 mins. However, pace is not that important on recovery runs. I felt very good, the weather was pretty hot even though was 6 a.m.

11k total, 66:56.

Repetition workout

Today I was up at 5:30 a.m., and out the door at 5:45 a.m., for today I had planned the workout that i moved yesterday, 8 x 90 seconds with 3 mins rest, so I warmed up 3k to el mirador in 19:41( slowww!!), then I started my workout 8 x 90 seconds with 3 mins rest, I was a bit afraid of my knee since it bothered me yesterday, but fortunately was not a problem today, and I ran a fast and a strong pace for the entire workout, I did around 6k including the recovery, it was easier than in the conservatory, and you can really run faster because it is a flat terrain, for cool down I did 3k in 18:37, totaling around 12k in 71:27. Nice workout, felt very fast and smooth. The weather is great at this time in the morning.

12k total, 71:27.

Nice morning run

Yesterday was a rest day- I Know, I said that yesterday I was running, but decided to rest because my calves was bothering me and today was supposed to be a Repetition workout, but decided to move it for tomorrow, was the best idea because my stomach was not right and my left knee is starting to bother me.

Hoy me fui con Danilo a las 6:00a.m., hacia el mirador, como movi el workout para manana, decided to do a 11k easy, so I went out to the 5.5k of the mirador and back, the pace was nice and easy. In the 8th kilometer I tried to do my usual 5 strides, but could only do 2 strides, the stomach and the left knee avoided me to continue the strides, so I quit the strides and kept moving at an easy pace till my home ( and the finish of the 11k) to finish the 11k in 63:36. Very nice weather, very nice morning. I love to run in the morning( once i am out there) but the hardest part is to get out of bed.

11k easy total, 63:36.

The Long run

Hoy me levante a las 6:30a.m., despues de acostarme a las 1:30a.m. and was out running at 6:55 a .m., me fui con Danilo y mi papa hacia el mirador, hacia la luperon ida y vuelta que son 16 kms, tenia mas de 1 anio y 3 meses que no hacia 16 kms. So estaba algo intimidado, pero dije que despues de haber hecho 14.5k varias veces en el conservatorio, 16 kms seria relativamente facil en un terreno llano, bueno ni tanto, porque despues que uno corre un workout, esta algo cansado, entonces el long run realmente parece largo, en fin, salimos y Danilo y mi papa salieron alante right off the bat, pero como en el km 1.8 yo alcance a mi y nos fuimos juntos, Danilo se fue solo alante( el iba a hacer 25k). Nos quedamos la mayor parte del tiempo hablando, pero ya despues del km 9 me fui cansando mucho y las palabras se fueron eliminando, en el km 11 tenia mucha sed, y el paso ya se habia desincrementado mucho, pero no por mi, mi papa estaba bastante cansado, si hubiera sido por mi, me hubiera ido mas rapido para terminar mas rapido:D. En el km 14 mi papa compro una botellita de agua y no la repartimos, despues me recupere un poco y aceleramos un poco, en el ultimo km, acelere un poco mas y faltando 100m hice una stride para terminar mis 16 kms en 1:35:16, mi Papa vino un poco atras en 1:35:46. It was a good run, I am glad that I gotten it in.

16k total, 1:35:16.

Runs this week: 5 runs this week, como dije antes el Viernes tuve que descansar porque se me presento un compromiso a ultima hora, me siento mal por haber perdido mi run( que por cierto tenia el workout de ayer, el Viernes).

Kilometraje semanal: Alrededor de 57.6 kms (35.7 millas), si hubiera corrido un 6to dia, hubiera completado facilmente mas de 40 millas (64 kms). Tomorrow is supposed to be my rest day. I wont rest, por si acaso pierdo otro dia no planeado, habre corrido manana, y probablemente esta semana que viene corra mas de 42 millas. We will see.

Kilometraje semanal:

Cruise Intervals

Ayer se supone que tenia mi workout de cruise intervals, pero no pude correr porque se presento una diligencia que hacer con mi novia. Fiufiufiu

Hoy me levante temprano a las 6:45 a.m., y salimos a correr a las 7:25 a.m., calente 13 mins, hacia el punto donde empezamos los workouts, luego hice mi cruise interval que era 3 x 2k (2 vueltas al conservatorio) with 78 seconds rest (que fue lo que recupere durante el workout). Nunca vi reloj durante el workout, vi mi secuencia cuando estaba en mi casa bebiendo agua, fue asi 9:03,9:00,8:55, progressively faster. Very good workout. Hice 15:30 de cool down, en total le di 8 vueltas al conservatorio, pero con el recovery yo sumo alrededor de 11k en 58:59. Now it is 9:05 a.m., and the workout is in the bag. I feel bad that I could not run yesterday.

11k en 58:59.

Easy run

10.54k en 61:24.

Easy recovery run

Hoy me fui con Danilo en la tarde, a las 3:30 p.m., hacia el conservatorio, me fui sin reloj pero Danilo me tomo el tiempo final, di 8 vueltas alla y vine para mi casa para un total de 10.54k en 63:11. The effort was very easy, just recovering from my yesterday's workout. When you run hard workouts, the easy days really feel easy.

10.54k total, 63:11.