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!
martes, 29 de noviembre de 2016
miércoles, 23 de noviembre de 2016
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!
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!
domingo, 20 de noviembre de 2016
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!
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!
sábado, 19 de noviembre de 2016
Nice easy morning run
Today I woke up at 6:00 a.m. but did not go out till 7:00 a.m. to run with my father to the conservatory, as I rest yesterday , I was feeling somewhat fresh and I got out at a very good clip, getting there in 7:31, I was surprised with that split, my father was a bit back and I never ran with him again till the final 1.2k because I waited for him in the park before going out.
After getting to the park I did 5 laps there, 1 lap easy, 2 with a goal of sub 10 mins, and 2 more easy, splits for laps were like this: 6:20,4:54,4:44,6:36,6:00, finished the 7.5k in 43:39.
I was happy with the splits in the 2k segment, but I did not feel very good in the breathing, was way too high, even though the pace did not feel that hard or fast, effortwise I was not at my peak. However, things have improved a lot, but I need to start doing longer tempos again.
I perform well in the morning, the downthing for me is waking up, but I ll have to do it on weekday runs too, I find that I am too tired after work and hungry, in the morning I feel fairly good and the weather is generally better early in the morning.
I ll have to see how that play out.
Have a great Saturday!
After getting to the park I did 5 laps there, 1 lap easy, 2 with a goal of sub 10 mins, and 2 more easy, splits for laps were like this: 6:20,4:54,4:44,6:36,6:00, finished the 7.5k in 43:39.
I was happy with the splits in the 2k segment, but I did not feel very good in the breathing, was way too high, even though the pace did not feel that hard or fast, effortwise I was not at my peak. However, things have improved a lot, but I need to start doing longer tempos again.
I perform well in the morning, the downthing for me is waking up, but I ll have to do it on weekday runs too, I find that I am too tired after work and hungry, in the morning I feel fairly good and the weather is generally better early in the morning.
I ll have to see how that play out.
Have a great Saturday!
viernes, 18 de noviembre de 2016
Easy run with Adelino
Wednesday I took the day off.
Yesterday at 7:30 p.m. I went out to the conservatory with my friend Adelino and I was so sore that I could not run fast as He suggest, He wanted to do 400s repeats, but I was sore and I wanted just to run easy. After almost 3 laps together, He decided to do 6 x 400s, and I continued my way to finish up my easy run.
I did 6 laps in the conservatory and in the last lap I did 5 x 100s strides feeling very heavy and sluggish, that lap came in 5:35 though, I did my 7.5k in 46:51 or so.
I felt good at the end and the weather was very nice. Adelino did good in his repeats, from 88 to 78 secs the 400s, He looked smooth and fast.
Today I took the day off again and I ll run both days of the weekend to complete my 5 runs this week.
Have a great Friday!
Yesterday at 7:30 p.m. I went out to the conservatory with my friend Adelino and I was so sore that I could not run fast as He suggest, He wanted to do 400s repeats, but I was sore and I wanted just to run easy. After almost 3 laps together, He decided to do 6 x 400s, and I continued my way to finish up my easy run.
I did 6 laps in the conservatory and in the last lap I did 5 x 100s strides feeling very heavy and sluggish, that lap came in 5:35 though, I did my 7.5k in 46:51 or so.
I felt good at the end and the weather was very nice. Adelino did good in his repeats, from 88 to 78 secs the 400s, He looked smooth and fast.
Today I took the day off again and I ll run both days of the weekend to complete my 5 runs this week.
Have a great Friday!
miércoles, 16 de noviembre de 2016
Another fast couple of laps
Yesterday I again ran with Adelino ( the spanish runner friend), today I wanted to do a couple of fast laps or do something fast, that is why I started the run very slow , We kept it very easy, and after 1 lap easy in the conservatory, I took off, yea right!! I sped up and He followed me with easy, I decided to do 2 laps to see what time I could muster, I was not all out, but close, 4:29 in the first hard lap, then continued, I knew that I decreased the pace , but no that much and my breathing heared like a Bethoven melody. 4:51 for the 3rd lap, for a total of 9:20 for 2 laps (2k).
I was a bit dissapointed with the way that I ran those 2 laps, the difference in time was huge, I would have felt happier if it would have been the slower split first and the faster split later.
Anyway, then I did 2 more easy laps, I took the splits for the easy laps but its not worth mentioning, in the 6th lap,Adelino was going to run at his pace and I was going to try to run another hard lap, I took off with him, but I only lasted 250-300m, then I continued the lap easy to finish up in5:40 and finish the 7.5k in 45:40. Adelino ran his lap in 3:34, He is a beast and He says He is out of shape!
Today I decided to rest and I am a bit sore from the couple of fast laps, I have to say that Monday`s run was not that easy, and maybe I would have performed better with more recovery because I threw a fast lap on Monday also.
Anyway, I am happy that I can throw laps sub 4:55 with relative ease.
Tomorrow is going to be an easy day, I need to structure my training better to get the most of my hard days.
Have a great Humpday!
I was a bit dissapointed with the way that I ran those 2 laps, the difference in time was huge, I would have felt happier if it would have been the slower split first and the faster split later.
Anyway, then I did 2 more easy laps, I took the splits for the easy laps but its not worth mentioning, in the 6th lap,Adelino was going to run at his pace and I was going to try to run another hard lap, I took off with him, but I only lasted 250-300m, then I continued the lap easy to finish up in5:40 and finish the 7.5k in 45:40. Adelino ran his lap in 3:34, He is a beast and He says He is out of shape!
Today I decided to rest and I am a bit sore from the couple of fast laps, I have to say that Monday`s run was not that easy, and maybe I would have performed better with more recovery because I threw a fast lap on Monday also.
Anyway, I am happy that I can throw laps sub 4:55 with relative ease.
Tomorrow is going to be an easy day, I need to structure my training better to get the most of my hard days.
Have a great Humpday!
lunes, 14 de noviembre de 2016
Zapping the zero
Yesterday I could not run becasue I have a friend coming over, so DNR. The past week I only ran 3 times, not the worse frecuency, but not optimal either.
Today I went out running at 7:20 p.m. with my spanish friend Adelino, We got to the park in 7:39, and then We did 6 laps in the conservatory, I was not feeling the greatest, but not bad either. Splits for the 6 laps were 6:13,5:45,5:53,5:43, 5:47 and picked it up in the last one to finish up in 4:44 and 43:50 for 7.5k or a bit more.
That 4:44 felt faster than that honestly, but given that I am running less frecuenty lately, I am making sure that my runs are not completely easy. Probably tomorrow I ll speed up some again!
Good run to start the week!
Have a great week!
Today I went out running at 7:20 p.m. with my spanish friend Adelino, We got to the park in 7:39, and then We did 6 laps in the conservatory, I was not feeling the greatest, but not bad either. Splits for the 6 laps were 6:13,5:45,5:53,5:43, 5:47 and picked it up in the last one to finish up in 4:44 and 43:50 for 7.5k or a bit more.
That 4:44 felt faster than that honestly, but given that I am running less frecuenty lately, I am making sure that my runs are not completely easy. Probably tomorrow I ll speed up some again!
Good run to start the week!
Have a great week!
domingo, 13 de noviembre de 2016
Catching up
I could not run on Wednesday, because of the rain. Lately its starting to rain at 5:00 p.m. the whole night, not good.
On Thursday it also rained, but stopped by the time I got to the park that it was 8:30 p.m. or so, I did not wear my watch and just ran easy by effort, the first couple of laps felt like crap and felt better and better as the run went by, I even started to race a guy that passed me, but it seemss that He only sped up for a couple of laps, because when I was doing my 5th lap, He stopped to a walk, I just increased effort to catch him, because the gap had grown up too much, finished the 7.5k there. Dont know the time, but it was not that easy.
Friday I left work too late and did not run.
Saturday missed the morning, so that meant that I had to run in the evening, and that is what I did. At 5:52 p.m. I headed out to the conservatory and got there in 7:36, not feeling pretty good, but suprised with the fast arrival to the park, then stopped looking at the watch and felt awful for the next 4 laps, I recovered and felt better in the last couple of laps, in the last lap decided to speed up a bit, but the legs did not respond, so I did not put a lot of effort, but I was really surprised with the splits given that I felt like crap for basically the whole run.
Splits per lap were like 6:14,6:10,6:01,6:04,5:51,4:52. I felt much slower than that sub 5 mins. I am not running a lot, but it seems that I am not losing a lot of fitness either.
7.5k in 44:40 or so.
Today`s run will be done in the evening also, but if I want to increase my fitness I ll have to switch my runs to the morning, I am leaving work just too late and things will get worse, not to be negative, but that way is where things are heading towards.
Talk to you soon!
On Thursday it also rained, but stopped by the time I got to the park that it was 8:30 p.m. or so, I did not wear my watch and just ran easy by effort, the first couple of laps felt like crap and felt better and better as the run went by, I even started to race a guy that passed me, but it seemss that He only sped up for a couple of laps, because when I was doing my 5th lap, He stopped to a walk, I just increased effort to catch him, because the gap had grown up too much, finished the 7.5k there. Dont know the time, but it was not that easy.
Friday I left work too late and did not run.
Saturday missed the morning, so that meant that I had to run in the evening, and that is what I did. At 5:52 p.m. I headed out to the conservatory and got there in 7:36, not feeling pretty good, but suprised with the fast arrival to the park, then stopped looking at the watch and felt awful for the next 4 laps, I recovered and felt better in the last couple of laps, in the last lap decided to speed up a bit, but the legs did not respond, so I did not put a lot of effort, but I was really surprised with the splits given that I felt like crap for basically the whole run.
Splits per lap were like 6:14,6:10,6:01,6:04,5:51,4:52. I felt much slower than that sub 5 mins. I am not running a lot, but it seems that I am not losing a lot of fitness either.
7.5k in 44:40 or so.
Today`s run will be done in the evening also, but if I want to increase my fitness I ll have to switch my runs to the morning, I am leaving work just too late and things will get worse, not to be negative, but that way is where things are heading towards.
Talk to you soon!
martes, 8 de noviembre de 2016
Zapping the zero
Sunday and Monday off. Yesterday rained more than when We had an hurricane so to speak, I got home past 9 p.m. yesterday.
I could go out today, I decided to go watchless and did 6 laps in the conservatory. Felt dead in the first couple of laps, then started to feel better and I even increased the pace a bit. Finished the 7.5k feeling pretty good.
Just ran by effort and let the pace come to me. Nice watchless run, its good to run free once in a while, probably will do the same thing tomorrow.
Have a great Tuesday!
I could go out today, I decided to go watchless and did 6 laps in the conservatory. Felt dead in the first couple of laps, then started to feel better and I even increased the pace a bit. Finished the 7.5k feeling pretty good.
Just ran by effort and let the pace come to me. Nice watchless run, its good to run free once in a while, probably will do the same thing tomorrow.
Have a great Tuesday!
domingo, 6 de noviembre de 2016
Another bad week
This week was another disaster runningwise. I did not run on Monday, On Tuesday and Wednesday I was in Punta Cana working, was going to run there, but decided not to, to not carry sweaty clothes in my backpack. On Thursday I left work pretty late because I was not going to work on Friday.
On Friday, at 7:00 p.m. I came back to the running, I went to the conservatory and did 7.5k in 46:00, maybe less. Got to the park in 7:48, Lap 1 was 6:16, then worked my way down to 5:49 in the last lap, feeling very fresh and good. After that run I played more than an hour of volleyball and now as I type this I am pretty sore.
On Saturday at 8:00 a.m. I went to the conservatory again, to run 5 laps and back home, I was a bit tired for the volleyball the previous night. I ran 7.5k in 47:44, Did around 2.5k of those with Adelino who was racing a 10k today. I felt the soreness after that run.
Today I wanted to run, but slept in and I had things to do in the morning and in the eveninig, so I did not find the time to run, of course I did not create it either, and I was so sore that I did not want to run, but feel guilty anyway.
So this week was only 2 runs and I am eating a lot of food, so I need to get things back to normal, since I want to race a 10k on December 3rh, We will see if I can get some consistensy going, if my running keeps going like this, I wont race for the remaining of the year. I need to keep my diet in control.
Adelino ran 39:50 in today`s 10k and He is out of shape, He placed 22nd out of 1300 people so He ran pretty good. Kudos to him!!
Have a great end of week!
On Friday, at 7:00 p.m. I came back to the running, I went to the conservatory and did 7.5k in 46:00, maybe less. Got to the park in 7:48, Lap 1 was 6:16, then worked my way down to 5:49 in the last lap, feeling very fresh and good. After that run I played more than an hour of volleyball and now as I type this I am pretty sore.
On Saturday at 8:00 a.m. I went to the conservatory again, to run 5 laps and back home, I was a bit tired for the volleyball the previous night. I ran 7.5k in 47:44, Did around 2.5k of those with Adelino who was racing a 10k today. I felt the soreness after that run.
Today I wanted to run, but slept in and I had things to do in the morning and in the eveninig, so I did not find the time to run, of course I did not create it either, and I was so sore that I did not want to run, but feel guilty anyway.
So this week was only 2 runs and I am eating a lot of food, so I need to get things back to normal, since I want to race a 10k on December 3rh, We will see if I can get some consistensy going, if my running keeps going like this, I wont race for the remaining of the year. I need to keep my diet in control.
Adelino ran 39:50 in today`s 10k and He is out of shape, He placed 22nd out of 1300 people so He ran pretty good. Kudos to him!!
Have a great end of week!
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